4) REACH FOR IT Because he doesn’t worry about overtraining, this year’s runner-up at the Arnold Classic favors a lesser-known “over” concept: overreaching. “If you want to grow, you have to do more than your body is used to,” he states. “There are at least 30 ways to approach weak-body-part training, but none is more effective for immediate growth and feedback than overreaching. The point of overreaching is to tax your body so much that it sees a need to adapt and grow.” This is where you need to think outside of the box. Your muscles are used to the same old exercises and set and rep schemes, and just tinkering with those variables—as valuable as those changes are—will probably not shock stubborn areas into new growth. Thus, one of Pakulski’s favorite overreaching methods may seem wacky—training the same body part twice in the same day.
5) FLUCTUATE TEMPO To work both fast and slow-twitch fibers, vary the rate at which you raise and lower the weight. There are many ways to do this, but the key is to maintain the formula of raising the weight at a rapid or moderate pace and lowering it at a slower pace. Though slow concentrics will increase TUT, they’ll also decrease the speed of muscular contractions, which, over time, makes you weaker. In contrast, fast concentrics boost strength. So, go down slower and up faster. With those precautions understood, you can and should still fluctuate the tempo at which you lower the weight, pause (or don’t) at the bottom, raise the weight, and pause (or don’t) at the top. “Try to change the rep tempo every three to six weeks,” Pak-Man advises.
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