One of the largest difficulties facing iron pumpers is how can they be sure that all muscle fibers have been hired and exhausted during a given exercise and it is only by achieving this that muscle gains can be maximized.
The simple answer is, you have work beyond failure and experience a higher level of coaching intensity than previously. This also makes sure that exercise routines remain challenging and continue to engender progress over a period of time thus reducing the likelihood of regression.
But how do you go about intensifying your coaching? Luckily there is a tried and tested path to follow as outlined below:
1. Increase resistance – increasing the weight lifted in suggestive increments ensures the muscle is pushed beyond its previous point of failure therefore keeping up the muscle building process. Intend to increase the weight when you reach six to 8 reps and failure doesn't occur.
2. Change the exercise – to achieve maximal gains all muscle fibers in a body part must be trained. Changing the angle (e.g to incline bench press) or introducing a new exercise will stimulate growth.
3. Reduce rest intervals – giving the muscles less time to recover before exposing them to further work has the results of inflating intensity.
4. Pre-exhaustion – when an exercise involves two or more muscles the weakest will hinder you from working the primary muscle to complete failure. The answer's to first isolate and tire the primary muscle before right away moving to another exercise that works the set of muscles to complete failure.
5. Introduce supersets – this involves performing 2 exercises for the same muscle grouping without a rest interval. This implies you have to make use of different muscle fibers which excite greater expansion.
6. Use partial reps – at the point of failure you won't be in a position to complete the complete range of movement for a given exercise. Completing a partial rep that uses only a piece of the lift will still work your muscles beyond the point of failure. This technique is especially handy to advanced body-builders as it permits them to increase intensity without adding extra routines that would cause overtraining.
7. Use isometric contractions – this involves holding the weight still at the point of failure to excite a static contraction in the muscle.
8. Employ forced reps – this involves completing several final reps after the point of failure has been reached. You'll need the help of an experienced aid to try this.
Once you have added these methods to your training program you will know you've done your best to maximize muscle growth.
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