2 hours ago
6 Ways to continually BUILD MUSCLE! 💪🏼
1️⃣ Same Weight, Slower Tempo: this one is all about time under tension! (TUT) The slowed tempo pumps more blood into the muscle, and you’ll notice that you won’t be able to complete as many reps, but your PUMP will be nice 🔥.
2️⃣ Same Weight, More Reps: this leads to more muscular endurance, increased time under tension, and increased muscle damage due to the increased number of eccentrics with the increased reps.
3️⃣ Same Reps, More Weight: one of the 3 ways to build muscle is through mechanical tension. This simply means lifting heavy weight! If “X” reps of an exercise get easy, just throw some more weight on there and get the same number.
4️⃣ Same Weight, Improved Form: this could mean a couple things, one example could be focusing on controlling the weight more and feeling your muscles work, which leads to increased time under tension. Also this could mean improving & increasing range of motion (ROM) in any lift. The more range of motion, the more muscle being used.
5️⃣ More Volume: by this I don’t just simply mean more reps of any given set, but more reps, more sets, and more training sessions! Frequency is king when it comes to strength & muscle gain. Meaning the more often you can do something, this usually leads to greater gains.
6️⃣ Exercise Progression: the key to lifting is getting down the fundamentals first. These include your presses, squats, deadlifts, and other big lifts. Once you have got the basics down, then you can progress to more advanced lifts. This new stimulus almost always leads to new gains in muscle & strength! #jsfit💪