Shake It Up For More Muscle

We've all been there, even on a new weight training routine when you're motivation is high… Sometimes you just feel out of it, and the only cure is change.

We've got two quick cures to put you back in the action…

1) Tension Time: Instead of the usual 3 sets with 10 reps and normal repetition cadence, do 4 sets with 10 reps while lifting in one second and lowering in six-seven seconds per rep with only 45 seconds of rest between sets.

2) Volume: Use your 20-rep-max weight and hit eight to 10 sets of 10 reps with 40 seconds between. That's the 10X10 method. The first sets will be surprisingly easy, but as fatigue builds, new muscle fibers start to fire, and “easy” will be the last word you can think about…

Added Bonus: Research shows that lighter-load training can pump up anabolic hormones due to excess fatigue-product pooling in muscle tissue. (Appl Physiol and Occup Physiol. Feb 16–2013).

After about 12 weeks, your body truly adapts to the same routine. Switching it up will help you avoid a plateau, and help you continue progressing toward your goals.

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Green Guru

Green Guru

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