You might be just starting that gym life and seek on how to train
you might be a regular gym goer , working out hard but not seeing the results you wish to see ????? You might be thinking “I workout so hard but I don’t seem to see the results I want”.
Well you have come to the right place ..
I would like to share the main training techniques which everyone should include in their workout for maximum muscle growth to obtain the results you always wished for …
These techniques will guarantee to stimulate your muscle growth and make you bigger .
So what are the workout techniques ??
Dropsets were pretty famous during the golden era where Arnold promoted and brought to knowledge this intense technique to rip out those muscle fibers and force them to grow.
First start with a moderate heavy weight and go for like 8-10 reps if possible more and then drop the weight by 10 pounds and shoot for 10 reps or more if possible and again drop .
Keep on dropping until you feel that burning sensation and forced contraction in your working muscle . This technique guarantees an awesome burn and PUMP feeling .
If your running low on time and you got to get a good workout in, supersets are the key . Target two different muscle groups and combine two different exercises as one set and do them simultaneously .
So as soon as you finish that exercise jump on to the next exercise and work it out, that’s one set . Take a rest of a minute between each set to get a maximum pump on both muscle groups your working on.
3. Pyramid sets
Pyramid sets are more like another name for Dropsets . There are two ways of doing a pyramid set .
UPWARD PYRAMID SET and DOWNWARD PYRAMID SET .
The UPWARD PYRAMID SET is done by adding a light weight at first and doing 6-8 reps then as soon as its executed add a bit more weight and strike for 6 reps .
Keep on adding weight pyramiding it up . The more weight you put the lesser the reps . So at last you should have your heaviest weight with just one rep .
The DOWNWARD PYRAMID SET is the reverse . Start with a heavy weight and do about 2 reps then decrease the weight a bit and execute about 3 reps .
The only difference is the lesser the weight dropping the more the reps you should do . So when you decrease the weight increase the reps done more than the earlier .
4. Forced reps
Make sure you have a reliable spotter before doing this technique .
Its basically after you have executed to failure in your exercise without dropping the weight try to get a few extra reps in with the help of the spotter .
So If you have failed at 8 reps alone use a spotter and with the help try pumping 4 to 5 reps extra .
The positive is the contraction part and the negative is the dropping down or relaxing part . So after your positive part of the movement is drenched with the help of the spotter lift the weight up and then control the negative .
Try to hold the negative part of the movement for at least 6 seconds. So again ask the spotter to lift the weight up and you control the negative part of the movement .
The more time period you hold the better the muscle growth stimulates.
6. Alternative holds
This movement can only be done with exercises performed by dumbbells . For example when performing dumbbell bench press hold one dumbbell at the top position while the dumbbell on the other hand executes the movement for around 8 reps and then keep that arm extended at the start position and pump up 8 reps with the other arm .
HOPE YOU GUYS TRY THESE AMAZING TECHNIQUES SO THAT IT WILL HELP IN GETTING THAT AESTHETIC PHYSIQUE YOU ALWAYS WANTED ..