There is no questioning the fact that weight training is the most effective way to build muscle and develop a ripped body. However there are a number of lifting techniques used by professional bodybuilders and trainers to dramatically accelerate the speed at which muscles grow.
Technique #1: Muscle Failure
Training to muscle failure is one of the most popular ways to enhance your weight training to build muscle. When using traditional weight training techniques, you can start to achieve a significant increase in muscle mass within 2 months. Contrary to this, using the concept of muscle failure can help you achieve muscle gain as early as 3 to 4 weeks.
The concept of muscle failure is based on the premise that when you train your muscles to maximal exertion and fatigue, you will cause an increase in muscle fibre activation resulting in an increase in muscle size at a much faster rate. To take advantage of this technique you will ensure that your final set of each exercise is completed until your muscles are completely fatigued, i.e. reach muscle failure.
First you must understand what your one-repetition maximum is. Simply put, one-repetition maximum is the maximal weight that you can lift in one repetition. After lifting your one-repetition maximum, you cannot lift the same amount of resistance or weight at that particular moment. For example if your one-repetition maximum for dumbbell curls is 60lbs it means that you cannot physically complete more than 1 repetition without switching to a lighter dumbbell.
Knowing this maximum weight is essential in planning your weight training routine to muscle failure because this will help you determine the initial weight that you need to place on your muscles during your initial set to reach muscle failure by the completion of your final set.
For instance, taking the previous example of bicep curls, if the one-repetition maximum of your biceps brachii muscles is 60 pounds, to perform weight training to build muscle using muscle failure you should start your 1st set of bicep curls with 45 pound dumbbells completing approximately 10 to 12 reps. Your 2nd set of curls would then be completed using 50 pound dumbbells, completing approximately 6 to 8 reps. Your 3rd and final set you would complete using 55 pound dumbbells. During this set however you will complete it at muscle failure, to the point where you cannot complete another rep. Since your one-repetition maximum is 60 pounds you should only be able to complete between 3 to 5 reps at 55 pounds before reaching muscle failure.
Training Technique #2: Split Training
Another approach to help you obtain leaner muscles is through the use of split training. Your muscles ability to adapt to different types of weight training overtime is the true driving mechanism behind this muscle building technique. If you plan on doing the same types of muscle strengthening techniques every time you hit the gym, there is a great chance that your muscles will quickly adapt to this routine. As soon as your muscles begin to adapt to your exercise routine, you will soon notice that you get little to no muscle gain improvement and will have reached what is known as your muscle building plateau.
A great way to avoid this while weight training to build muscle is to distribute or split the exercises that you perform during your gym sessions. In one workout session, you may focus on strengthening your lower body muscles using two or three exercise routines. The next session, you may focus on your major upper body muscle groups.
The reason this technique is so powerful is that it gives your muscles the valuable recovery time required to grow. It also shortens your workout routines and allows you to intensify your gym sessions by performing only 30 to 45 minutes of muscle-focused exercises per gym visit, as opposed to 1 hour of whole body exercise.
Training Technique #3: Super Sets
The concept of using super sets for muscle building revolves around the concept of muscle co-contraction. For example, if you use your biceps muscles to lift free weights, your triceps also perform work in order to achieve this by acting as stabilizers. This is because your triceps muscles are the antagonist or opposing muscle group to your biceps. The super set technique works by targeting the agonist and antagonist muscle groups in succession when weight training to build muscle.
Even though these 3 techniques will improve your muscle gain when weight training to build muscle, other techniques such as muscle contraction holding and gravity resistance can also be used. To learn more about these and other weight training techniques check out HowToGetRippedQuickly.com.
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