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3 Handpicked Methods of Building Muscle Quickly

There are no shortcuts to building muscle, but by integrating some smart training techniques into your routine you can maximize your chances

3 Handpicked Methods of Building Muscle Quickly

There are no shortcuts to building muscle, but by integrating some smart training techniques into your routine you can maximize your chances of building muscle quickly.

Some of the easiest ways of building muscle while at home is to incorporate slowly evolving fitness tasks, including the ones you'll find in our Virtual Events. Here are several validated workout techniques that in the shortest possible time will safely accelerate your muscle gains.

Read on for preparation tips on:

  1. How to take the muscle-building technique to the next level
  2. Smart-training methods for building muscle
  3. Health considerations when building up muscles

Starting out building muscle mass

Every sensible muscle-building program should be carefully designed to permit healthy, regulated development, which in turn will lead to sustainable gains. Throwing yourself headlong into a rigorous regimen, without due consideration for periodization, would nullify your attempts at maximizing your muscle gains. Periodization offers various benefits including:
  • Injury avoidance
  • Physiological adaptation and development
  • Permitting rehabilitation
  • Avoids burnout
  • Maintaining concentration and encouragement

Periodization

Each is different and develops at a different pace based upon age, sex, current fitness level, and motivation. The following five-phase periodization method is suitable for anyone starting resistance training with the intention of building muscle mass. More seasoned exercisers will step in at more advanced times, according to their current levels of conditioning.


PhaseDescriptionWeeks in phaseSetsRepetitionsRecoveryNotes
1Conditioning3-61-315-2060 secondsTake longer recoveries between sets if required.
2Toning3-62-512-1560-90 secondsWeights increase and repetitions decrease.
3Toning3-63-810-1530-90 secondsWeights and/or sets increase and repetitions decrease.
4Hypertrophy (muscle growth)3-64-128-1230-90 secondsWorking to failure on selected exercises.
5Recovery3-62-510-1530-90 secondsReduced-intensity allows the body to adapt.

Smart teaching methods

To max the muscles, phase four is the main step to concentrate on for the preparation. Hypertrophy (muscle growth) can be improved by using different smart training strategies so that you get the most benefits from the time you spend in the gym. Nevertheless, it is important to note that phases one through to three must be completed before beginning phase four as hypertrophy training is extremely intense.

Don't ever sacrifice technique in hope of squeezing an extra repetition out. Absolutely good technique should be practiced at all times. Sacrificing practice would not only result in decreased gains but also possible damage because the body posture is weakened to achieve the extra lift. Just let your body progress at a steady pace, in a stable and controlled manner.

Fall sets

This technique recruits a greater variety of muscle fibers than a regular lift as you operate continuously over a varying weight range.
  1. Total one set of a heavyweight (eight to 12 repetitions).
  2. Without rest, operate to failure on a second weight that is roughly 75 percent of the weight lifted for set one.
  3. Before rest, operate to failure on a third weight that is roughly 75 percent of the weight lifted for set two.
  4. Extra-complete one more set (75 percent of the weight lifted for set three).

Pre-exhaust

The pre-exhaust method focuses on fatiguing a muscle and then using it again in a separate workout. Usually, it involves using it in isolation and then combined with another muscle. For example: to use the pre-exhaust technique for chest training: Maximum three sets of dumbbell bench flyes, with rest periods (chest muscles used in isolation). Full three sets of dumbbell bench press with periods of rest (chest muscles used in conjunction with muscles of triceps).

The dumbbell flye exercise fatigues the chest. The dumbbell press utilizes the triceps muscles to further strengthen the chest to a degree that could not be done by the dumbbell flye alone as the chest will over fatigue.

Matrix practice

This method is period based and utilizes many ranges of movement of a muscle to make the set last longer, and thus increase the loading on the muscle. A strong example is training the biceps:
  1. Seven repetitions are performed raising a dumbbell from maximum extension to horizontal (effectively a partial repetition).
  2. Without rest, seven repetitions are done raising the dumbbell from horizontal to a full contraction (again a partial repetition).
  3. Eventually, again without pause, seven repetitions are done for the entire movement, a complete bicep curl from full extension, right up to full contraction at the shoulder.

Forced reps

  1. This technique is highly painful and should be practiced by experienced exercisers only. A workout buddy or mentor is important to assist when you are fatigued.
  2. A series of repetitions of an exercise is performed to start fatiguing the muscle.
  3. In the second and third sets, the muscle is exercised to exhaustion so when you can not lift any more weight; your partner offers a very limited amount of assistance to help you complete between one and four more reps.
This technique is very effective as you can complete more repetitions of a heavier weight than you could by yourself with a partner's support. This is important that your partner offers just enough support so that you are doing the bulk of the work.

Conclusions

To maximize the muscles, note the following rules:
  1. Periodize the preparation so that the muscles slowly adjust to increased loading.
  2. Focus on correct technique at all times for safe progression.
  3. Using the smart-training methods for no more than two activities per training session to prevent extreme overload.
Such muscle growth methods are difficult but tested, and they really work. Incorporate them into a healthy resistance training system and just watch your muscles develop!
3 Handpicked Methods of Building Muscle Quickly

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YourFitnessRink - Fitness and Health Matters: 3 Handpicked Methods of Building Muscle Quickly
3 Handpicked Methods of Building Muscle Quickly
There are no shortcuts to building muscle, but by integrating some smart training techniques into your routine you can maximize your chances
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