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Bodybuilding
Program Basics
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Training
for Competition
An
Amazing Technique That Can Make Your Gains Skyrocket
While Others Have Reached A Sticking Point!
by Trent Brook
If you clearly understand and apply the principles
involved in natural bodybuilding, you will experience
very rapid muscle gains. However, over a long term,
eventually a 'sticking point' or plateau in your training
may be reached. It is at this point in training that
further muscle gains can sometimes appear almost impossible.
Sticking points are almost always a direct result of
overtraining. More often than not, this plateau can
be overcome with a brief layoff.
The reasons for such a "plateau" in muscle
gains can vary. Applying some of these simple strategies
below should quickly produce further muscle gains. Most
guys mistakenly assume, when reaching a plateau, that
their maximum muscular potential has been reached. That
is simply not the case. Your true potential is incredibly
high. Very few guys come close to even "scratching"
their limits.
Now. Taking a brief layoff, is the first recommendation
when experiencing a sticking point in your training.
After returning to regular training, if you are still
unable to increase your muscle size, two further strategies
can be applied to produce bigger and better gains.
Increasing the current resistance on the exercise you
are stuck on can stimulate extra muscle growth. This
increase should not exceed more than twenty percent.
For example, if you are using 100 pounds in a barbell
curl for ten repetitions, the weight should be increased
to 120 pounds. Adjusting the weight like this, will
more than likely reduce your performance ability to
three or four repetitions. However, if you perform all
sets with maximum intensity of effort, the number of
repetitions you are able to perform will quickly increase
to ten or more.
Sometimes, an increase of poundage is not safe, due
to the current level of weight already being used. In
such cases, adding extra weight can pose a threat to
your safety. So instead. Replace the exercise with an
alternative. The change of exercise need not be drastic.
For example. If you have reached a plateau in the bench
press, you could replace it with the incline dumbbell
press. Or, parallel dips. The alternative exercise should
be included in the routine for three to four weeks.
After this period, the regular bench press can used
once again. You should notice significant gains very
quickly after doing so.
If you are still unable to increase your muscle gains
after applying these strategies and taking a brief layoff,
overtraining is usually the cause. Instead of having
another layoff, the number of sets you perform and the
frequency of your workouts should be reduced. Overtraining
results from the amount of exercise performed. Level
of intensity is never the cause.
To compensate for overtraining, the amount of exercise
performed should be reduced by approximately thirty
percent. If you are currently exercising three times
a week, your frequency should be reduced to two times
a week. If you are currently training with ten total
sets in a workout, that number should be reduced to
a total of seven. Look. I have never seen or heard of
anyone who after applying these strategies failed to
make further muscle gains. Any exceptions are usually
due to poor nutritional habits or not training with
enough intensity of effort. Period.
About the Author
Trent Brook is the Author of "Huge Gains Fast
- How to Get More Rock-Hard Muscle Mass In A Month Than
You Now Get All Year. His "Huge Gains Fast"
muscle building program is an easy-to-follow system
so simple and understandable it's fully explained to
you in just 4 easy steps! The Revised Edition is now
available online at his website, http://www.hugegainsfast.com
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