We’ve compiled 25 fresh workout tips to help you get what you want most: MORE MUSCLE! Included here are both cutting-edge advances and new angles on proven favorites. These are methods you probably aren’t incorporating — but should, to get bigger faster.
1. GO HIGH AND LOW
When you train high/low, you either alternate high-rep (12-20) sets of an exercise with low-rep (four to eight) sets of the same exercise, or you do all high-rep sets of one exercise followed by all low-rep sets of the next, switching back and forth throughout your workout. Use this technique occasionally to alter your rep pattern.
2. TAKE A STAND
Some exercisescan be performed standing or seated, and both methods have advantages, yet most trainers choose the seated versions. Jay Cutler, for one, likes to do shoulder presses standing to receive additional core work and incorporate momentum to cheat a few final reps.
3. DO STRONGMAN CARDIO
Add the farmer’s walk to your cardio regimen. Hold moderate to heavy dumbbells at your sides with your abs pulled and take long strides, walking until you can no longer grip the dumbbells. Rest 90 seconds each time you fail and then go again, striding for 10-20 minutes total. This gives you the calorie burning of cardio while increasing your grip and core strength.
4. GET YOUR FILL OF FILL SETS
Try hitting a lagging bodypart with one or two sets of 20-50 reps two or three days after that bodypart’s regular workout. These “fill sets” bring nourishing blood to the muscles to aid recovery and growth.
5. MAKE AND BREAK RECORDS
Consistently beating your previous bests is the surest way to increase not just strength, but also size, and keeping a workout logbook allows you to focus on precise strength goals each time you enter the gym. Throughout his Olympia reign, Dorian Yates was a loyal “logger.”
6. GIVE TRAPS A WORKOUT
7. STRETCH TILL IT HURTS
David Henry and other Doggcrapp adherents believe static stretches of 60-90 seconds performed in a deep (and painful) position soon after training a bodypart will boost flexibility and recovery, and may also lead directly to greater muscle size via fascia expansion.
8. CLEAN UP
The power clean is a compound, free-weight lift that allows you to pack on the plates and work several major bodyparts at once. In other words, it’s an excellent exercise, and yet bodybuilders avoid it like distance running. Add cleans to your back or traps routine.
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