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Saturday, April 1, 2017

Trick Your Muscles Into Growth

At some point, most bodybuilders hit a plateau in their progress towards physical perfection. Usually, it’s because they’ve been doing the same routine, week after week, month after month. Consistency is good, of course, especially when it comes to diet and training frequency. But consistency in the actual workouts themselves is not a good idea. As you probably already know, the body quickly adapts to repeated stresses, meaning that muscle growth grinds to a halt.

The good news is that your muscles are dumb and they’re easily tricked into growth. Here’s what to do.

Flip Your Programme

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Most bodybuilders do the big core movements first - like chest press, deadlift and squat - and then move onto the isolation movements, like bicep curls and triceps extensions. The reason they do things this way around is because they want to do the difficult exercises first, while they’re fresh, leaving the easier ones until later. While this strategy might be a good one to deploy for the majority of workouts, one way to switch things up is to reverse the order in which you do the exercises every so often. Start off with the smaller movements and then work your way up to the larger ones. The fact that some of your muscles will already be fatigued will help shock your muscles into growth.

Do 50-Rep Sets

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Bodybuilders have been told that if they want to build muscle size, they should stick to the 15 rep range. And while that’s good advice in general, sometimes it pays off to do 50-set reps. According to human growth hormone is essential for building muscle. Finding ways to get the body to release human growth hormone should, therefore, be one of your top priorities. It turns out that doing 50-rep sets of large, compound movements, like the deadlift, is an excellent way to do this. The body responds to the enormous effort by releasing growth hormone, stimulating muscle growth.

Eat More

If you don’t eat enough calories, your body won’t grow. It’s that simple. As a result, it’s important to set a daily food intake to ensure that you’re getting all the calories and nutrients you need. Avoid filling up on protein shakes. Instead, focus on eating whole foods which will give you nutrients that keep you happy, focused and energized. Many bodybuilders drink a gallon of milk a day.

Mix Up Sets And Reps

Some old time bodybuilders, like Frank Zane, swear by doing lots of sets, according to They say that it was the only thing that helped make their muscles freaky. But many bodybuilders are afraid of doing more than four sets for fear of overtraining. The trick here is to do more sets occasionally and focus on one exercise. If you normally do four sets of upright row, do twelve instead while keeping the number of sets you do for the rest of your exercises the same. Twelve sets will shock your muscles since they’re not used to doing so much work in so short a period of time.