Personal Training Singapore – Put Intensity To Your Muscle Building Workout
Among the biggest difficulties confronting bodybuilders is how can they be sure that all muscle fibers have been recruited and exhausted during a given exercise and it’s only by achieving this that muscle gains can be maximized.
The simple answer is, you’ve work beyond failure and experience a higher level of training intensity than before. This too guarantees that workouts stay challenging and continue to engender progress over time therefore reducing the likelihood of regression.
But how do you start intensifying your training? Thankfully there’s a tried and tested path to follow as outlined below:
1. Boost resistance – increasing the weight lifted in meaningful increments guarantees the muscle is pushed past its previous point of failure thus maintaining the muscle building process. Aim to increase the weight when you reach 6 to 8 reps and failure doesn’t occur.
2. Change the exercise – to attain maximal gains all muscle fibers in a body part should be trained. Changing the angle (e.g to incline bench press) or introducing a brand new exercise will stimulate growth.
3. Decrease rest intervals – giving the muscles less time to recover before exposing them to further work has the effect of increasing intensity.
4. Pre-exhaustion – when an exercise entails two or more muscles, the weakest will stop you from working the primary muscle to failure. The answer is to first isolate and tire the primary muscle before immediately moving to another exercise that works the set of muscles to failure.
5. Introduce supersets – this involves performing 2 exercises for the same muscle group without a rest interval. This implies you have to utilize different muscle fibers which stimulate greater growth.
6. Use partial reps – at the point of failure you will not have the ability to finish the full range of movement for a given exercise. Finishing a partial rep that uses only a segment of the lift will still work your muscles beyond the point of failure. This method is especially beneficial to advanced bodybuilders as it permits them to increase intensity without adding extra routines that could bring about overtraining.
7. Use isometric contractions – this involves holding the weight still at the point of failure to stimulate a static contraction in the muscle.
8. Employ forced reps – this involves finishing one or more final reps right after the point of failure has been attained. You’ll need the assistance of an experienced helper to attempt this.
Once you have added these techniques to your training regimen, you will know you’ve performed your best to maximize muscle growth.
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