Techniques for quick Building of muscles:

1. Doing Supersets:

The opposite muscles are paired in this technique without resting, back to back between two groups of muscles. On an ‘arm’ day the muscle triceps on the opposite side of the bicep muscles you are working on, is resting. You need to perform the chosen variation of biceps for a single set and then perform the triceps variation without any rest.

This ensures volume with quality in a short period. The superset can be performed on movements which are compound but it is better if a single compound lift is combined with a any joint movement.

Superset between cable rows and bench press is one example of this.

2. Doing Drop Sets:

Drop sets are a technique where any exercise set is performed variation right up to failure or even short of failure. Some weight needs to be dropped and reps need to be continued with no rest in between the sets and with poundage which is reduced.

Some examples are

*Barbell Curls: Set 1 -20 kgs for reps which are 1, drop almost 10-15% of the weight and perform 10 more reps, drop weight again and perform another 10 reps right till the time the sets which are planned are done. These drop sets need to be done not on compound movements but on joint movements which are single.

3. Doing Rest-Pause Sets:

These techniques are considered of modern intensity where there is a possibility of increasing training volume and activation of muscle in a short time. You also can get a good pump. The exercises of rest-pause are done by completing a normal exercise to failure which is concentric. This is the time you are unable to do any rep with a technique which is decent.

You rest for nearly 15 seconds and do a set to failure. The weight needs to be the same. Then you rest again and repeat this procedure as many times as you wish.

This activity of rest-pause activates all the fibers of the muscles in the initial set so the following rep is effective to the maximum. This training of rest-pause needs to be done on movements of single joint like curls, biceps and side raises.

With these simple techniques listed above there is no need of you spending 4 to 5 hours in the gym.

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Few Strategies followed can be helpful for the advanced lifer sans any steroids.

Strategy 1:

Go for training 4 to 5 times a week:

Ensure this is consistent and nothing more or less. The ability for training hard can increase for the advanced lifter. This means you need more time to recover and rest. You need to be aware that a visit to the gym on a daily basis or even for a number of times in the same day does not speed up the process in any way. This can only be a hindrance to the recovery.

Strategy 2:

Duration of training:

The sessions need to last between 60 to 90 minutes. This needs to include the stretching and warming. You can lessen the time duration depending on the intensity of the session. All you need to concentrate is going to the gym and doing the set number of exercises after a warm-up and then leave. This helps on better focusing.

Strategy 3:

Rep Range:

A rep range of 8-12 is ideal for compound exercises and 12-20 for isolation. This range ensures you are safe from any injuries which occur at low rep ranges. There is less of fatigue and this can help you train frequently. High rep ranges do help in building of muscles.

Strategy 4:

Diet:

All the above strategies will not work well if you have not planned on the diet. What you eat can make all the difference to the 1 hour training you go for. Every essential macro-nutrient needs to be included in your diet, and that too, in a good quantity. The fats consumed can be of a moderate quantity.

Eating more can be difficult for many, but with the passing of time this settles.

Additional Tips:

* Choose to eat 4 to 5 times a day. The meals can be small. This ensures that the metabolism of your body is working well. Eating well ensures that the body does not consume any muscle.

*Sleep the required 7 to 8 hours in the night. Lack of sleep is of no help to the building of muscles. It is during this time that the testosterone and growth hormones are released. This helps your body to grow and also recover. Lack of sleep is a barrier to the building of muscles.

*A routine workout is not what can be ‘ideal’ to the building of muscles. You need to ensure you challenge yourself, but if you choose routine then make sure you look for the personal best when exercising.

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