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Methods for More Muscle Mass and Strength

Ten tricks to shattering strength records, breaking plateaus and packing on muscle mass.

9. Inverted Sets and Reps

HOW TO DO IT:

Use this scheme if you've been doing three sets of 10 reps or a similar workout. Take your current set and rep scheme and flip it, so the number of sets you're doing becomes the number of repetitions, and vice versa. Instead of doing three sets of 10 reps, you'll do 10 sets of three reps. Since you're stopping at three reps instead of 10, you need to rest only about 20-30 seconds between sets.

WHY IT WORKS:

Inverting your workout allows you to do the same number of total repetitions but increases the average amount of force your muscles apply to the weight.

10. Half-Volume

HOW TO DO IT:

Cut in half the number of sets you normally do.

WHY IT WORKS:

If none of the other muscle tricks work for you, your muscles are probably overtrained. By reducing the demand on them, you'll allow them to recover. Another option: Take a week off.

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