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Thread: 1001 Muscle Building Tips

  1. #239
    Forum Legend UkrainianGuy's Avatar
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    650. ONE MORE REP OR ONE EXTRA PLATE
    A simple way to shock the muscles is simply to push yourself a little harder each workout. Try to do one extra rep with the same weight you used in the previous workout, or try to get the same number of reps with a slight increase in weight. Either technique will increase the intensity level of your training. Unless you have a phenomenal memory, make sure to record everything in a journal.


    651. SPECIFIC STICKING
    At some point you may find that your overall progress is going fine, but in one or two exercises you don't have the same degree of strength throughout the full range of motion. A classic example is the bench press. Many people find that they have what's called a "sticking point" at some point in the exercise - usually just short of locking out. One way to correct this is by using the power cage. Set the cross bars an inch or two below your sticking point. You now perform reps that specifically work the point that is giving you difficulty. You'll also be able to use heavier weight, as you are not performing a full range of motion.


    652. UNSTICKING THE CALVES
    Unless you are one of the few lucky individuals blessed with great calf - building genes, you'll have to be very creative to keep your calves growing. One way to do this is by varying your foot stance. Keeping your feet slightly less than shoulder width apart forces you to rise up on the outside of your feet, thus targeting more of the outer head of the calves. Conversely, a wide stance you to rise up on the big toe, shifting more of the stress to the inner calves. Try alternating both stances in the same workout.


    653. CALF PRIORITY
    If you are like most bodybuilders you probably leave your calves till last in your workout. A few half-hearted sets and you're out the door. Is it any wonder your calves up to the level of the rest of your body, train them first in your workout. Calf training doesn't require much energy and won't interfere with training you other muscle groups.


    654. HAMSTRING PRIORITY
    As the calves play a role in leg curl exercises for the hamstrings, you want to minimize them as much as possible. The way to do this is by pointing your toes. When you toes are pointed toward the shin the calves play a major role. But point the foot away from the lower leg and it's almost all hamstrings.



    655. THICKER BARS FOR THICKER FOREARMS
    The forearms can be considered the calves of the upper arms. Not only are they painful to train, they can be stubborn. Some bodybuilders find that their forearms grow just by training the other muscle groups. Others find that they need to attack the forearms head on with direct exercises. An easy way to indirectly train the forearms is to use a thicker bar when you train the other muscle groups. Olympic bars come in varying sizes, and using a thicker bar forces the forearms to contact harder to hold on to. Two of the best exercises for using a thicker bar are barbell curls and deadlifts.


    654. HAMSTRING PRIORITY
    As the calves play a role in leg curl exercises for the hamstrings, you want to minimize them as much as possible. The way to do this is by pointing your toes. When you toes are pointed toward the shin the calves play a major role. But point the foot away from the lower leg and it's almost all hamstrings.


    655. THICKER BARS FOR THICKER FOREARMS
    The forearms can be considered the calves of the upper arms. Not only are they painful to train, they can be stubborn. Some bodybuilders find that their forearms grow just by training the other muscle groups. Others find that they need to attack the forearms head on with direct exercises. An easy way to indirectly train the forearms is to use a thicker bar when you train the other muscle groups. Olympic bars come in varying sizes, and using a thicker bar forces the forearms to contact harder to hold on to. Two of the best exercises for using a thicker bar are barbell curls and deadlifts.
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  2. #240

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    thanks for those great tips, your right I have to go with my own pace when doing reps and I time my in between sets up to a minute.

  3. #241
    Nobody janice201149's Avatar
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    This is such a great resources that you are providing and you give it away for free. Thank you so much and more power!

  4. #242
    Forum Legend UkrainianGuy's Avatar
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    656. THE OVERWORKED BICEPS AND TRICEPS
    Probably the two most overtrained muscle groups in the body are the biceps and the triceps. Chest and shoulder training brings in the triceps while the biceps are heavily involved in most back exercises. If you find that one or both of these muscle groups are not responding, try working them on separate days from the other muscles. Also, you don't want to work biceps the day before or after back, or triceps the day before or after chest.

    657. CHANGE IT UP
    One of the most effective ways to wake up stubborn muscles is by changing your grip, or attachment on the machine. For example, while most people regularly perform wide-grip pulldowns, few experiment with other attachments. You can use the double-D normally used on the seated row. Or you can use a shorter bar with the hand grips facing inwards. You can even use the single handle normally found on the cable crossover machine. The same approach can be used on the seated row. Instead of useing the v-bar attachment, try one of the longer bars and pull it to the mid-chest rather than the lower ribcage.

    658. TRY A DIFFERENT ANGLE
    Sometimes chocking a muscle into new growth can be measured in degrees. Instead of performing your barbell or dumbell presses on a flat bench (180 degrees), try inclining in just 5 or 10 degrees. Likewise, if you normally use a 30-degree angle for inclines, drop it to 20 to 25 or increase it to 35-40. To really spice things up, try changing the angle on every set. Start completely flat and work your way up to 45-degrees in 5-degree increments.
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  5. #243
    Nobody janice201149's Avatar
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    Wonderful post. Thanks

  6. #244
    Forum Legend UkrainianGuy's Avatar
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    659. THE BIG THREE
    Sometimes the keys to breaking out of a training rut is simplicity. Take a month or two and do nothing but squats, deadlifts, and bench presses. These three basic, compound movements will work the entire body as well as allow you to let your ego run wild. You can either perform all three on the same day for an average of 6 to 8 sets each, or take three days a week and do them separately. Concentrate on using as much weight as possible on each lift. We can almost bet that your training rut will quickly be a thing of the past.



    660. TRY A DIFFERENT GYM!
    Even though it's one of the more expensive options for breaking out of a training rut, the results are worth it. Switching gyms will give you access to new equipment and a new atmosphere. A month's membership at most gyms costs about $50, but it may be the best $50 you ever invested.



    661. HIT THE WOODS!
    Those of you who read Arnold Schwarzenegger’s Education of a Bodybuilder will recall how he and a few of his buddies would load up the car with weights and go into the woods and train. The combination of fresh air and "back to nature" feel can do wonders for muscles that are used to the staleness of a gym environment. Don't have access to woods? Set up a bench in your back yard.



    662. VARY THE REPS
    Another easy way to shock a muscle into new growth is by changing your rep scheme. No doubt you've probably been following one of the classic 6 to 8 or 10 to 12 rep schemes. Try doing high reps (15 to 20) with light weight, or low reps (4 to 6) with heavy weight. Presto! Your sticking point is history.
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  7. #245
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    Picking up plenty of food for thought here - looking forward to starting training blog on the other forum section and rocking and rolling - thanks for putting the time to put it all up as it must be a hell of a ballache !

    Vinny

  8. #246
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    Nice thread! thanks a lot.

  9. #247
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    Should i focus on lighter weight if i want to get cut?

  10. #248
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    Thanks for sharing.

  11. #249

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    Wow I wish I had all these tips when i started out

  12. #250
    Spotter basskiller's Avatar
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    663????

  13. #251
    Spotter deanstm's Avatar
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    Very good thread - keep them coming!
    Save 5% at True Nutrition www.truenutrition.com ! Use discount code DSM253

  14. #252

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    thnx

  15. #253
    Muscle Head
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    Good guidelines, tips are very useful.

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