Variety is the spice of life and it's also a great way to keep your body guessing which helps to provide for quick ways to build muscles.
You can add variety to your routines by changing the ways you perform your rep and set routine.
3 killer strategies to mix your exercising methods up are given below.
Before going into the 3 strategies, it's important to understand why you should avoid performing the same exercise routine over and over.
To do this, consider the following analogy.
You should think of your body like a "smart machine".
When you do the same routine over and over, your muscles get use to the work and they figure out the best most efficient way to get the job done.
As a result, they're no longer working hard to complete the exercise.
In fact after about 4 weeks with out change in your routine, your body has essentially perfected the exercise to the point where muscles are probably yawning because of the lack of effort required on their part.
Changing your technique is what is commonly referred to as "shocking the muscles.
" Once you apply any of the strategies below, you'll definitely wake your whole body up and get them working which are what results in providing one of the quick ways to build muscles.
Techniques: Forced reps - in this technique you'll need the help of a spotter.
Do your routine as normal using full range of motion.
Then on the last rep of the last set, once you've reached failure, have your spotter assist in the lift.
They should provide as little assistance as possible.
From there, you keep lifting with the spotter assisting more and more until he does all of the work.
Partial reps - simply means to not utilize the full range of motion.
You are only performing a certain portion of the lift to hit a certain part of the muscle.
For example, if you wanted to work the bottom of the bicep, perform a bicep curl from the fully extended position and raise the weight until your elbow is at approximately a 30 degrees angle.
(Not highly recommended to maximizing muscle growth but will work the muscle.
) Twenty-ones - this technique is similar to the partial rep in that it focuses on working specific parts of the muscle.
The method is to perform 7 reps, for each range of the exercise, low, mid, and high.
So again using the bicep curl, you lift a weight 7 reps going from a fully extended arm and raising to a 30 degree angle to work the low range.
Then perform 7 reps from the 30 degree angle to a 60 degree angle to work the mid range.
And from their do 7 more reps from the 60 degree angle to being fully contracted to exercise the high range.
Keep repeating the cycle until you can not perform any more reps in any range of motion.
(Again, not highly recommended for maximizing muscle growth but will work the muscle.
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