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The Number 1 Key Element To Muscle Growth For Ectomorphs
You’re probably sick and tired of hearing the same old, boring “just train heavy, just do 6-8 reps, just add weight” advice, so here I’m going to show you key element #1 . muscle growth and not just another simple suggestion. The muscles in your body will only grow if you give them a reason, so to do that you have to “target” them in a way they never expected, “hit” them hard but most importantly , from different sides of violence. . There you have it, intensity is (and always will be) the biggest secret key to muscle growth.
Here I have listed some Fitness Principles that you should implement in your workout routine:
SHOCK If you always give the same radiation to your body, it gets used to it and grows. What you need to do is “shock” your body by changing many aspects of your workout. Here are some techniques:
– Increase weight significantly
– Do more reps and sets than usual
– Speed up your work
– Take less rest time between sets
– Try something you’ve never done before
– Change the order of your exercises
SPECIFIC REPS TECHNIQUES
Forced reps: Climb until you drop. On the last repetition when you can’t take it anymore, hold on to an exercise partner for 2 or 3 more repetitions.
Partial Variations: At the end of a set when you are too tired to perform a full movement, use a partial rep that lowers the weight only halfway and bring it back up. Do it until you can’t take it anymore.
Negative Reps: Basically positive movement is when you lift the weight and negative movement is when you lower the weight. To perform a negative rep just lift the weight as you normally would, but when you lower it, do it very slowly. To make it even harder, have someone step on the weight as you lower it.
A superset is two exercises performed one after the other without rest in between. You should also try “trisets”, 3 exercises performed one after the other without rest.
At the end of a set when you start to fail, have a gym partner take out some heavy weights to lower the weight so you can do a few extra reps. Lower your weight until you reach failure.
This is a great technique. Let’s say you’re performing biceps barbell curls, instead of starting the movement from the bottom up, position the bar halfway. Lower the bar and lift halfway; Perform this movement 7 times. Now (without stopping) do a half-way up 7 times, and again without stopping do 7 full movements from the bottom to the top to the top.
Choose a body part you want to train harder for that week and choose a specific exercise for that body part. Do your workout routine as you normally would, but after you’ve done a few sets of your normal routine, switch to the “special workout” you’ve chosen and do a few sets. Go back to your normal routine; after a few sets, switch to “specific work” and do a few more sets… and so on.
Combine these principles with a solid work schedule and you’ll be the happiest person ever.
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