Tuesday, February 21, 2012

The Top 3 Advanced Ways To Build Muscle Fast

ByMark McMannus

The following 3 ways to build muscle fast are advanced muscle building techniques used by some of the world's best bodybuilders.

Forced Reps

Forced reps, also known as forced repetitions, is one of the many ways to build muscle fast that is performed after your muscles have undergone muscle failure. These additional repetitions are therefore often completed with the assistance of a fitness trainer or workout partner. The reason this advanced weight training technique is so effective at building muscles fast is because it forces the activation of all muscle fibers involve. In essence, the concept of forced reps postulates that you need to max out your muscle group's capacity to function in order to build up your muscles at a faster rate. Contrary to popular belief you can achieve this without causing extensive damage to your muscles.

In order to apply the fundamentals of forced reps, you will work out your muscles as you normally would, completing as many repetitions and sets as you can. Once you reach a point that you cannot lift the weight for another rep with proper form by yourself, you then seek the help of a spotter to assist you in completing as many additional reps as you can.

However, you should be mindful of the fact that they should only provide you with minimal assistance while you perform your forced reps. Minimal assistance means that they should only provide support in initiating and finishing the repetition. To properly perform minimal assistance, the person should only contribute 10 to 15 percent of his or her effort allowing you to use at least 85% of your own muscle power. This may be subjectively estimated. Usually it is possible to complete 1 - 3 forced reps.

Negative Reps

For every muscle building exercise repetition, there are 2 main phases. The first phase is known as the concentric phase. During this positive phase, the muscles perform contraction or shortening required to lift and carry the amount of resistance given to them, i.e. the resistance of the dumbbell or barbell being lifted. The weight is then lifted.

In the second phase, the eccentric phase, during which the muscle fibers lengthen and allow you to return the weight to its starting position. This phase of a repetition actually requires the greatest amount of muscle contraction and tension. It is during this phase that negative reps are performed. To complete a negative rep you simply need to increase the load being lowered while increasing the time that you take to complete this phase of exercise repetition by lowering the weight slowly.

Super Sets

The concept of muscle group co-contraction highly inspired the idea of incorporating super sets for your exercises. Basically, the concept of super sets requires you to perform two types of antagonistic exercises in rapid succession.

For instance, if you want to develop muscular arms fast, you will need to formulate a workout routine that works out your biceps brachii and triceps brachii muscle groups in during the same session.

Take note that of all the ways to build muscle fast for this technique to be effect there must be minimal rest period between the two exercise sets.

Once you have mastered these ways to build muscle fast, by adding a few more advanced muscle building techniques, such as drop sets and pyramid sets, you will be well on your way to discovering how to get ripped quickly.

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Health and Fitness: Build-Muscle
Mark McMannus

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McMannus, Mark".".13 Feb. 2012EzineArticles.com.14 Feb. 2012 .APA Style Citation:
McMannus, M. (2012, February 13). . Retrieved February 14, 2012, from http://ezinearticles.com/?The-­Top-­3-­Advanced-­Ways-­To-­Build-­Muscle-­Fast&id=6877689Chicago Style Citation:
McMannus, Mark "." EzineArticles.com. http://ezinearticles.com/?The-­Top-­3-­Advanced-­Ways-­To-­Build-­Muscle-­Fast&id=6877689EzineArticles.com© 2012 EzineArticles.com
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