1- CHALK IT UP
More weight means more muscle and using chalk means more weight.
“Chalking up to improve your grip can add 10kg to some exercises instantly” say’s Strength coach Sean Mc Phillips
2- THINK BIG
Big compound moves such as Squat, Dead lift and Squat. Should be staples of any weight program. Studies have shown they lead to surges of Testosterone and Growth hormone as well as recruiting huge numbers of muscle fibres. All essential for muscle growth.
3- ADD VOLUME
Heavy weights and more volume will both work, but they work better together. “Lift heavy at the start of each session using sets of 1 – 3 repetitions” suggests Strength coach Ben Coker” Then in your assistance moves drop down to 6- 8 repetitions per set with more focus on muscle damage and metabolic stress.” “The heavy lifting will recruit Fast twitch fibres” Try mixing heavy Bench press with light Dumbbell bench for great results.
4- GET FIRED UP
“Post- Activation Potentiation. Do a heavy single at 90-95 % of your 1 Rep max. Then go straight into a working set” say’s coach Ben Coker “This will recruit more Fast twitch fibres which you will fatigue through out the working set” – “That means Growth”
5- CLUSTER UP
To add more Volume try adding “Cluster Sets” Say you can do 4 reps at 90% of your 1 rep max weight. If you cluster these sets by taking 10 seconds rest after each one. Its likely you’ll do 6 reps. Across several sets that will make huge difference. This works well on moves with minimal set up time-dead lifts- not over head squat.
6- WAKE UP
A solid warm up will let you lift more weight later, meaning added muscle Remember the point of a warm up is to open joints, stretch ligaments and Tendons. If your doing a heavy session, start with basic body weight movements, to get things firing.
7- UNLEASH BELL
Add Kettle bells moves to warm up and to prime your muscles. Swings and Presses will get everything firing. It’ll mean that you can lift more weight for more repetitions later. It will also add a bit more volume to your workout.
8- RAMP IT UP
Don’t just jump into the heaviest weight you can lift. Working up to a top set of 3-5 repetitions, after 7 sets of Progressively lighter weights. Allows you to do speed work early on and then go onto heavy too. It also keeps the Volume high. So make sure the bars moving Fast. When the weights low.
9- REST / PAUSE
This technique is highly effective for building. Rest Pause stimulates growth through high fatigue in the working muscles . Pick a weight you can lift for 10 repetitions and do 8 repetitions, rest for 20 seconds, Repeat the procedure.
10- SQUEEZY DOES IT
At the top of every repetition, squeeze the targeted muscle group. This process known as Isometric Contraction. Helps to maximize Muscle fibre recruitment.
11- START HIGH THEN DROP
In Drop sets you til failure. Lower the weight, then get some repetitions(start high) Start at 90-95% of max, hit 2 repetitions, drop the weight, get 2 more repetitions, hit 2 more
12- GO TECHNICAL
Increase decreasing the weight. Try a technical drop set by making a move more mechanically easier for your body. Start set of dumbbell curls then switch to Hammer curls. When you reach failure finish with Cheat curls to fry your biceps.
13- EMBRACE CONTRASTS
In Contrast training, a strength movement followed by an explosive exercise- jumps are a preference. Squats followed by Jump squats, Bench press followed by clap pushups. In order to get the
best transfer effect. Rest for 10 -20 seconds between exercises and rest for 3 minutes between sets.
14- GREASE THE GROOVE
To add lots of volume without frying your muscles. Try a training technique Russian military use simply do lots of low repetition chin-ups and push-ups throughout the duration of a day or just hit 1 repetition max set inn the morning. Preferably before you hit the shower.
15- TRY 2 3 5
Your repetition schemes for muscle building should be based on getting more repetitions, while surmising fatigue. Try the 2 3 5 system 2 repetitions, then 3 repetitions, then 5 repetitions, then go back to 2, do 5-6 rounds.
16- CLIMB THE LADDER
For Chin-ups or Dips. Try the Ladder approach. Do 1 repetition, then take a short rest, then do 2 repetitions, go all the way to 5 or 10 repetitions and you’ll hit high numbers of repetitions very quickly. For a extra challenge go back down the Ladder, once you hit the top
17- REVAMP YOUR RESTS
Small back, work arms. You should do more Chin-ups and Push-ups say’s Strength coach Zoran Dubak “I like to any where up to 20 sets of 5 Chin-ups on a medium intensity day. For quick results do a set of 5 repetitions between every pushing move on Bench day- you will get a lot of volume with minimal effect.
18- RING THE CHANGES
Ring work forces you to create huge amounts of tension and a general theme for building muscle, is maximizing time under tension Start by making sure you can hold the top position of a Push-up then go for a total of 20-30 repetitions, keep your body rigid.
19- THINK NEGATIVE
Negatives can change up your training and cause increased Trauma to your muscles. Forcing them to grow back bigger To do them properly, get a gym partner to help with the weight or go to the top position of a Chin-up and lower the body slowly Count a slow 5.
20- BRING THE THUNDER
Warm -up with heavy Turkish Get-ups. They teach your body to move as a unit. Add to your warm-up
21- CARRY ON
Fire-man’s carry style. Team up with mates and do 30 metre carries until 1 fails.
22- ARM YOURSELF
To get Sylvester Stallone striated forearms for the Expendable movies. His trainer Gunther Peterson would get him to Dead lift and then lift the same weight up for Barbell Shrugs. It works Glutes, Forearms and grip.
23- GET WILD
To get Hugh Jackman strong, his trainer would hit his muscles from every angle. Compound exercise to an Isolation exercise. Work each muscle group.
24- CHEST RING FLY
Also possible with a TRX Super set them with Ring push-ups, to super size your Pecs.
25- TRICEP WEIGHTED DIP
Hold a weight between your ankles or use a Dip belt.
26- ABDOMINALS AB WHEEL
Do 5 sets at the end of your workout and build to standing version.
27- QUADS FRONT SQUAT
Take practice. Bulgarian Split Squat take 2nd phase to Front squat.
28- HAMSTRINGS ROMANIAN DEAD-LIFT
An easy choice. Do a few sets on Dead-lift day to strengthen your Hip for sprinting.
29- BICEPS CLOSE GRIP CHIN-UPS
Bringing your hands together makes your Biceps do the work. If you got the space for it rope climbing’s better
30- CALVES CALF RAISE
Do 100 repetitions at the end of a Leg session. Change your feet positions for better results.
31- GLUTES/SINGLE LEG GLUTE BRIDGE
Not only will this make your glutes grow. I t will make them strong as well make your Hamstrings injury proof for sprint sessions.
32- BACK DEAD-LIFT
Other moves will hit your back directly, but none will let you shift more weight, than this classic exercise
33- GET STRONG & CHALLENGE YOURSELF
Exercises such as Tyre flips, Log press, help train your muscles in a way that Barbells and Dumbbell can’t. They hit multiple muscle groups simultaneously within increased emphasis Core strength and stabilisation. Tremendous for muscle mass.
34- GET HEAVY
The Farmer’s walk will tax all the muscles in your body. Pair it with Barbell bench press and you have a potent combination. Do 3-5 repetitions on the Bench press and rest for 1 minute and a 30 metre Farmer’s walk. Aim for a total of 5-6 sets. Ranging up to a weight you can lift sharply.
35- PUSH IT
Another strengthening staple exercise. That taxes every muscle in your body. The Truck pull hitting everything. Creating the Hormonial enviroment for muscle growth. I f you don’t have a truck or car, use a Prowler sled. Go for maximum distance at the end of your work-out.
36- BE ATHLETIC – SPRINT TO WIN
Sprinting will develop kick ass Hamstrings and Glutes Develop and prime them for heavy lifts. Keep it simple and slowly build up. Start with 4-6 sprints (15 meters) with enough recovery as needed.
37- HIT THE HILL
If in the mood for punishment try hill sprints. Find a good hill 30-50 metres and aim for 5-6 sprints up and walk down (back down). It will force every muscle to work putting you in an Anabolic state. Bonus after it will keep burning fat for up to 4 hours.
38- BE EXPLOSIVE
If your doing classic 8-12 repetition work. Blast your muscles in to growth by adding all explosive movements afterwards.Standing Long jumps and Medball slams will shock your muscles into growth.
39- BUILD YOUR FOUNDATION
Finish your work-out with a couple of max sets on a Suspension Trainer. Any move will engage the Core and build a foundation for bigger moves.
40- ROW FOR SUCCESS
Do a Suspension Drop set, do as many TRX Rows/Ring Rows as possible. Then changing to a steeper angle when you hit fatigue and get a extra couple of repetitions out. More muscle fibre tears means more muscle gains.
41- STEP UP TO A NEW LEVEL GO DEUTSCH
Try the Advanced German body composition method. Pick 3 exercises that hit the same muscle group. Then do 6 repetitions first set, 2nd set do 12 repetitions then do 25 repetitions on the 3rd set. Rest and repeat, this will promote Anabolic Hormones and help you grow.
42- TAKE TIME TO DESTRESS
To much stress will turn you into a catabolic state. Make sure you totally relax for least 30 minutes a night.
43- CHANGE YOUR TIMING
Vary your tempo to add to muscular recruitment. A good tempo is 4110, 4 seconds to lower, 1 second to hold at the bottom, 1 second contraction and zero seconds hold at top. Try 2220, 2010 or 6010 for subsequent sets.
44- HIT YOUR GRIP
Get some Fat Grip handles that artificially thicken the bar and Dumbbell. Use for upper body workouts. The increase in Neural Activation and Motor Unit Recruitment will see your arms, chest and back grow.
45- UP YOUR REPETITIONS
Ultra high repetition training has been out of fashion but its coming back. Performed with intensity high repetition training can unleash new growth thanks to total muscle fibre stimulation.
46- USE TRI-SETS
Hitting 3 moves in one massive set will force your muscles to adapt. Hit your shoulders, chest, with a 75% Dumbbell press for 6 repetitions, follow with a 45% press for 10 repetitions. Then Flat press for 15 repetitions, take 10 seconds rest between each exercise and 2 minutes between sets.
47- FINISH STRONG
At the end of Leg day put 40% of your max on the bar and do as many repetitions as possible aim for 50 repetitions. The recruitment and Lactate build will have a huge growth effect.
48- CATCH YOUR BREATH
Breath from your belly and brace your Core as you lift leading to improved strength more muscle gains. Incorrect breathing can lead to injury.
49- HIT THE SACK
Bed time Prime time for recovery. Try to get around 8 hours sleep a night.
50- EAT MORE
You need to over feed your muscles to let them grow Consuming 2 grams of protein per kilo of body weight Every day is a good start.