9 tips to build muscle only

9 tips to build muscle only

Everyone does not have the desire or the chance to have a training partner to train. Almost everyone makes "muscu" only at least some of the time. To the extent that you know what you're doing, push the melting alone can be quite productive. In addition, strength training solo allows you to focus on your current session without someone rabatte the ears with the gossip of the week. The difficulty of these workouts only time will come when you'll really want to work heavy, since we sometimes go beyond muscular failure if we want to maximize hypertrophy. 

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Learning to train alone 

Even if you train with a partner intermittently, it will still have to call someone if you plan to go almost to failure. The partner of a session may be perfect to help you, but there is a strong chance that he (or she) will prove unable to help you adequately; Meanwhile, an Olympic barbell loaded maybe will finish on your rib cage. Better to learn to manage yourself the intensity of sets and repetitions, so as to lead you safely and approaching muscular exhaustion. 

Intensification techniques 

These techniques or method of strength training are essential for gaining muscle. Each requires a different muscle stress that they override the various components. Basically, they Causes different metabolic and muscular responses: each generates a stimulus of its own. Another plus some of these techniques, including supersets, you will save a particular precious element: time. In this practical perspective, going to the basics and review our 9 tips to build muscle alone. 

rehearsals decreasing 

As the name suggests, decreasing consistes making a series until muscle failure, then quickly unload the bar (or take lighter weights) and to continue the series repeats again until the muscle exhaustion. A major advantage is that you can start with a heavy load on the bar, which will produce a particular type of neuromuscular activation. Then, easing a bit and continuing on, you tired another group of motor units. This ensures that the motor units as possible are recruited as well. It will then optimized both muscular stimulus through fatigue and that of the high intensity / Haul combination. 

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Question relief 

For the first relief, reduce the load by 30 to 40%. When using a bar, take small discs; with dumbbells, prepare in advance the set of dumbbells; with machines, just remove the pin and replace it at a different height. -Use the sliding scale technique to, say, the last set of one or two exercises per session. 

partial repetitions 

After making the most of reps full range, reduce the trajectory of the load to a quarter or a third party and made ​​a few more reps. Remember that muscle has no more force than his "link" the lowest. If you identify this low and you make your partial reps point you should be able to cause an adaptation that will strengthen. A technique of partial movements that can really grill the biceps is that of September 21 Make reps in the lower half of the movement, seven reps in the top half of the movement and seven reps full amplitude. This technique is especially good for calves and arms. 

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cheated movements 

Here we depart from the strict form of execution to extend a series beyond the stage where one is unable to continue. As we have stressed for partial reps, we can raise what allows the muscle "weakest link." For example, curl, it would generally be the position where the arms are extended). However, with this technique, you can get heavier with the help of a body sway (specifically an oscillation) to give impetus to and overcome the most difficult part, which allows the muscle to move a charge that can really take in his or her most advantageous positions. Since the muscles are stronger during the eccentric phase (negative) rep, you get the full advantage of this once we realized the concentric phase where you would normally failed with a strict technique. 

Note cheated on movements 

Not allowed for long runs where it is more interesting to focus on the contraction. Also learn to use their legs to cheat rather than the back, especially for an exercise like the curl standing with the bar. If you start to arch your back, you impose a significant shear force to the lumbar region. 

Reduce the rest period 

If you rest usually half a minute between sets, reduce this time to one minute and wait for your muscles demand pity! It's in the article on quality training. This technique is very effective to cause a response of growth hormone and thus to optimize hypertrophy. This technique is also very effective for fat loss and muscle definition. 

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The combined series 

String together two exercises for the same muscle group and minimum resting between each. Relax and repeat. The combined series foster a deep stimulation and cause more intense than simple series congestion. First work of the lower of your two movements, unless you associate a basic exercise in an exercise of insulation. In this case, start with the basic exercise (polyarticular). 

Try trisets 

String together three years (for the same muscle group) with minimal rest time between each. Relax and repeat, if you have the strength! Excellent technique to shoulder with three separate beams. May be excessive for small muscles with relatively simple biomechanical functions such as calves. For shoulders, you can draw the chin, followed by lateral raises and the bird to finish. This is a technique for intensification experienced practitioners. 

Partial recovery or rest break 

Brief periods of rest during a series of a given year to allow oxygen to enter back into the muscle tissue; evacuate the waste products of metabolism; and resynthesize ATP endogenous muscle fuel. More importantly, these breaks allow you to "crop" to focus on the technique in the last few reps and therefore to produce more work than you might normally. Over time, the muscles will adapt by getting more efficient. It is then possible to train with less well off and, in this case, we obtain a better answer of the growth hormone. In the conventional technique of "rest break", start with say, 85% -90% of your max, do 2-3 reps, rest 30 seconds, try another 2-3 reps, make a new short break then try to do the maximum reps. Repeat again. When you train alone for an exercise like the bench press, "try" to do a few more reps can result in a disaster: you will have to avoid movements where you may get stuck under the bar. This problem becomes less important if you train with a guided bar. 

supersets 

Chaining exercises for different muscle groups (antagonists, preferably), while resting between exercises to a minimum. You rest and repeat. The technique of supersets saves time, stretches and warms the opposite muscle group, and provides high congestion. Proceed pyramidal to benefit fully from the heating effect.

slow down 

Performing your reps at a slower rate, it can increase the time of tension of a muscle; parameter which is actually a more important measure of the stimulus applied to the fibers, the number of reps. If you train heavy, as prescribed in the classic negative work, you'll definitely need to assist you. However, if you are alone, you can reduce your expenses and practice variation where you focus just on the return phase of the movement. Even with less weight activates actually much (if not more) of fiber when working heavier and at a normal rate.