Sunday, November 4, 2012

Hit Your Peak: 8 Tips For Max Muscle by Shannon Clark

http://www.bodybuilding.com/fun/hit-your-peak-8-tips-for-max-muscle.html#
Hit Your Peak: 8 Tips For Max Muscle

If your biceps and behind aren’t blooming fast enough, it might be time for you to take a look at your training routine. Check out these 8 training tips for added size and shape!

You've been under the bar for a while, but you're a little disappointed—you haven't built the size or achieved the shape you so desperately want. Your chest could be wider. Your back could be thicker. You could have more defined shoulder caps and a sharper biceps peak. What you need, my friend, are some tweaks.

Strength and size training have many similarities, but there are some particular things you can do to get the most from your hypertrophy workouts. Try these eight tips to build muscle, shape, and density.

 

Superset For Size

To do a superset, pair two exercises and perform them back-to-back with no rest in between. It's best to do supersets with antagonist muscles like the biceps and triceps, or quads and hamstrings. Supersets are great for increasing muscle size because they enhance the release of testosterone, which is key to building muscle.

Supersets also enhance hypertrophy because they represent a higher-intensity workout. Your muscles have to adapt to the extra sets and low rest. Because they're working so hard, your muscles must adapt. Often, that adaptation is increased size.

You can superset compound exercises, but compound movements aren't always best for getting that refined, defined look. They're good for strength and mass, but if you're trying to build a bodybuilder body, use isolation movements.

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Add High-Rep Isolation Movements

Finishing your workout with high-rep isolation movements like biceps curls, triceps extensions, lateral raises, leg extensions, or hamstring curls is a great way to increase the overall blood flow to your muscles. This pump will give you a more defined appearance while you lift, but it also helps bring the necessary muscle-building nutrients to your muscles.

Doing high repetitions causes glycogen depletion during the workout. Your body will compensate for this by increasing the amount of glycogen stores in the muscles. This, in turn, will enable you to perform at a higher level next time around. Eventually, you will be able to store more muscle glycogen, which can further increase your size.

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Use a Pre-Workout Product

Supplements designed to be taken before a workout have transformed over the years. Some of the best ones are all-encompassing cocktails that will help you maximize your muscularity. Most supplements in this category focus on the effects from stimulants that will knock your socks off. If they help you focus and train harder, then these cognitive enhancers can be a huge advantage to your training session.

In addition to helping you get in the zone, most pre-workout products also include ingredients that will directly affect your muscles and reduce fatigue. This usually includes creatine, which supplies the phosphate needed to fuel your anaerobic activities in the gym, not to mention directly increasing muscle volume (making you look fuller). 

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