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The Number 1 Key Element To Muscle Growth For Ectomorphs
You’re probably sick and tired of listening to the same old and boring “just train hard, just do 6 to 8 reps, just increase the amount of weight” advice, so here I’m going to show you the number 1 key element to muscle growth and not just another ordinary suggestion. The muscles in your body will only grow if you give them a reason, so to achieve that you have to “hit” them in a way they never expected, “hit” them hard, but most importantly, from different intensity angles. There you have it, intensity is (and always will be) the biggest secret key to muscle growth.
Here I have listed a few intensity principles that you should implement into your workout routine:
THE SHOCK If you always put the same amount of intensity on your body, it gets used to it and stops growing. What you need to do is to “shock” your body by changing different aspects of your workout. Here are some techniques:
– Increase the weights significantly
– Perform more reps and sets than normal
– Accelerate your workout
– Take less rest time between sets
– Try an exercise you’ve never done before
– Change the order of your exercises
SPECIAL REPS TECHNIQUES
Forced Reps: Lift until failure. On the last rep when you can no longer lift, have a workout partner find you for an extra 2 or 3 reps.
Partial reps: At the end of a set if you are too tired to perform a full range of motion rep, use a partial rep that goes down with the weight only halfway and bring back up. Do it until you can’t lift anymore.
Negative reps: Basically, positive movement is when you lift the weight and negative movement is when you lower the weight. To perform a negative rep, simply lift the weight as you normally would, but when you lower it, do it very slowly. To make it even more challenging, have someone push the weight as you lower it.
Supersets are two exercises that are performed one after the other without taking a rest break in between. You should also try “trisets”, 3 exercises performed one after the other without a rest break.
At the end of a set when you start to fail, have a workout partner pull out some weight bars to reduce the weight so you can perform a few extra reps. Keep reducing the weight until you reach failure.
This is a great technique. Let’s say you’re performing biceps barbell curls, instead of starting the movement from the bottom up, put the bar halfway up. Lower the bar down and lift it up stopping halfway; perform this movement 7 times. Now (without stopping) do it halfway UP 7 times, and again without stopping perform 7 complete movements from the bottom to the top.
Choose a body part you want to train harder for that week and a specific exercise for that body part. Do your workout routine as you normally would, but after you perform a few sets of your normal routine, jump to that “specific exercise” you chose and do a few sets. Go back to your regular routine; after a few sets jump to the “specific exercise” and do a few more sets again… and so on.
Combine these principles with a hardgainer workout plan and you will be the happiest person ever.
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