Build Muscle Fast Using Advanced Techniques
Written by ama on August 23, 2009Bodybuilders are always looking for ways to blast through muscle building plateaus, mix up their routines, discover new ways to stimulate muscle growth and increase strength. Finding and making use of new different exercise techniques is essential for muscle building success as your muscles soon adjust to the demands of new exercises and will be unable to continue grow until new demands are made of them.
There are many methods in which to trigger growth including the regular progressive overload principle of using certain amounts of sets and reps and doing as many reps as possible until your muscles won't allow you to do anymore. Other possible variations are: compound sets, supersets, 21s, drop sets, partials and so on. However today we are going to look at negatives as a way to stimulate muscle growth.
So, what exactly are negatives? And how can you build muscle fast using negatives?
Well, negatives go like this. Using bench pressing as an example, lets say your usual bench-press is to do 110kg for 8 reps. You have become stale and your struggling to add anymore muscle and got stuck at this weight. Add to the bar a further 20 kilograms and ask your friends to help you push the bar upwards. Now from the top position get your spotters to let go of the bar so that you can steadily under control lower the bar. Then once more let your friends assist you to press the weight back up. Repeat this again and do as many reps as you possibly can until you can no longer do so safely.
Exactly why should I make use of negatives? And will I build muscle fast using negatives?
Well it happens to be that your muscles are actually in the lowering phase stronger than what they are in the lifting phase. So, by doing performing negatives you can let your muscles handle more and heavier weight. Do a few workouts such as this and you can trigger muscle mass growth and thus improve your weight training efforts for your normal routine and increase your overall muscle mass.
Are there any problems with this?
due to the fact that your muscles will probably not be used to doing this type of work and also for physiological factors you will quite possibly be very sore on the next few days after your training session. Clearly do not go back to the gym until you have fully recovered and keep your protein intake high and be doubly sure to take a decent protein shake immediately after your workout.
Negatives can be made use of for any exercise but work best for the classic mass builders such as the major compound multi-joint exercises like: squats, shoulder presses, dead lifts, pull ups, and so on. However do these type of sets sparingly and use them as a way to bust through training plateaus and to stimulate muscle growth on an infrequent basis.
With those points in mind keep taking on good solid muscle building nutrition, rest adequately and workout hard and frequently and you ought to have no problems piling on muscle mass. Now go ahead and build muscle fast using negatives.
