No matter how you train using whatever methods and techniques to build muscle, the number one rule is to stay consistent with maintaining a high level of intensity. Unless you’re training at a high intensity level (over the long term), maximum muscular growth cannot be accomplished and you will not reach your potential for strength and size.
To build muscle mass, you must sustain a level of intensity conducive to growth. But maintaining high intensity workouts will eventually lead to overtraining so be sure to get adequate sleep, rest, and eat tons.
Manage Fatigue
Once you manage fatigue, you can start experimenting with intensity techniques to supercharge your muscle building efforts. Here are 5 “easy” ways to build muscle mass faster and more effectively. These 4 techniques are designed to flush the muscles through the feel-good “pump”. The pump is considered to be the number one important motivator for most professional bodybuilders. If they experienced a good pump in their workouts, they’ll know they’ve gotten a good workout. They will build muscle mass.
1) Increasing volume
Volume is defined as the number of sets times the number of reps per set times the amount of weight used. You can increase volume by either increasing the weight used, increasing the number of reps, or increasing the number of sets per workout. Increasing volume is a method of progression. An example would be to go from doing 3 sets of 8 reps to 5 sets of 8 reps.
2) Use negatives
Negatives are the lowering phase of an exercise. When lowering a weight in an exercise, lower it very slowly. Make sure it lasts at least 4 seconds. For example, when doing dips, count from one to five as you lower to the bottom position until upper arms are near parallel to the floor. While emphasizing the negative will greatly reduce the amount of weight you can use, your target muscles (chest, triceps, and shoulders for dip example) works harder, which ultimately will result in better gains. Less weight, more gains.
3) Use drop sets
Drop sets allow you to squeeze a little more intensity out of your movements. When you reach positive failure on an exercise for a set, strip off some weight from the bar, take 3 deep breaths and continue doing reps until failure again, then drop some more weight and do another set to failure. Do 3-4 drops per drop set. Drop sets allow you to fatigue muscle fibers which may have been missed during the regular set.
4) Use compound free weight lifting exercises
Compound free weight lifting exercises are multi-jointed movements that work more than 1 major muscle group at a time. Examples include mass building exercises like the bench press, deadlift, squats, military dips, chinups/pullups, and dips. The main movements also includes the variations.
Here’s a list of compound variations:
- Bench Press: incline, flat, decline, floor
- dips: rings, parallel bar, v-bar, muscle-up addition
- chinups/pullups: width grip variations (close, shoulder, wide grip), rings, rope, one-arm, muscle-up addition
- deadlift: rack dead, dimel dead, suitcase dead, finger dead, one arm dead, SLDL
- military press: barbell, db, arnold press
- rows: bench rows, bb rows, db rows, one arm bb or db rows, t-bar rows
And why work each muscle group separately when you can work 2 or more groups at the same time. You are also able to handle heavier weights with compound movements. Lift more weights and build muscle mass. It’s as simple as that.
These 4 methods aren’t actually “easy” by strength training means but they’re easy in the common sense of training. Try them today.
Train Hard. Train Safely. Train Smart.
If you have any questions or comments, don't hesitate to leave a comment below or email me at ZQH245@gmail.com or ZQH250@gmail.com
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