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This Halloween trick your body into bigger gains with these thirty-one terrifying muscle building training tips and treats, presented by bodybuilder Brad Borland.
Brad Borland is a strength & conditioning specialist, cancer survivor and the founder of WorkoutLab.
Need a boost to your training and eating habits to get those gains going again? Want to try something a little different to help pack on some real muscle? In the spirit of Halloween here are 31 tricks and tips to shock your physique into new muscle growth. But beware; some are not for the faint of heart.
Deadlifts are another great mass-builder but are you utilizing them in every way possible. Don’t be afraid of using different variations.
Brad Borland is a strength & conditioning specialist, cancer survivor and the founder of WorkoutLab.
Need a boost to your training and eating habits to get those gains going again? Want to try something a little different to help pack on some real muscle? In the spirit of Halloween here are 31 tricks and tips to shock your physique into new muscle growth. But beware; some are not for the faint of heart.
Treat Your Muscles to Gains With These 31 Terrifying Tricks
Trick #1 - Double Up Your Sets
A quick way to add instant intensity is to double the amount of sets you are doing for a particular body part. You won’t want to do this for every single workout but doubling up for a session or two can kick start new gains without risking overtraining.Trick #2 - Double or Triple Your Frequency
Are you stuck in the one body part per day conundrum? For a start, try hitting your weak points twice or maybe even three times per week. As long as you aren’t squatting or deadlifting at each session, you will build up your recovery ability and accelerate your gains.Trick #3 - Hammer an Angle
Do you do countless angles each workout? For a welcomed and simpler change try picking just one angle for a body part and perform a higher number of sets than normal. For example, instead of a typical routine for chest such as flat bench press, incline dumbbell press, flyes and pec deck, go with 15 or so sets of incline bench barbell press for a few workouts. Simpler is better.Trick #4 - Pick Up the Pace
Texting and talking will eat up precious gym time as well as your gains. Start timing your rest periods. If you are already resting a predetermined amount of time, try cutting them in half and blasting through your workout. You’ll be more focused and reap big reward.Trick #5 - Power Up Your Game Plan
Who says you can’t benefit from some power moves in your training? Don’t be afraid to pony-up to some power or hang cleans, push presses, kettlebell wings or any other fast-moving power-based move. Power equals strength equals more muscle.Trick #6 - Go Slow to Grow
No, don’t slow down your workouts – I am referring to slowing down the cadence of actually performing your reps. Do you sometimes find yourself throwing the weight around? Slow down both the eccentric and concentric portions of each movement and make them more deliberate regarding feeling the targeted muscle being worked.Trick #7 - Fill In the Gap
If you are resting one to two minutes in between sets that would be a good time to throw in a few sets for a lagging body part. During your rest for, let’s say, a bench press perform a set of calf raises, arms curls or Romanian deadlifts. You’ll shore-up weaknesses and save time.Trick #8 - Compound Progress With Compound Gains
If reshaping your physique is on your radar then performing compound sets is a great way to push a muscle group to the edge. By either performing an isolation exercise first and then a multi-joint exercise (as in pre-exhaust) or two multi-joint moves back-to-back you will experience a wicked pump and a whole new level of intensity.Trick #9 - Go With Antagonistic Supersets
Similar to the above, antagonistic (opposite) body part supersets are not only a great way to save time but will also create an intense blood pump and growth response. Pairing chest and back exercises, biceps and triceps, or quads and hams back-to-back with little to no rest is not for the faint of heart."With virtually an endless amount of variations bodyweight training can build some appreciable muscle and also add a surprising twist to your current routine as well." - Brad Borland
Trick #10 - Use Your Bodyweight to Grow
What good is all this lifting if you can’t use it in the real world? Be sure to include functional moves such as push-ups, pull-ups, dips, inverted rows, sit-ups, leg lifts and other variations to your arsenal. True bodyweight training will do wonders for the flow of your physique and strength.Trick #11 - Cut the Crap
Are you still doing that weird-looking high cable, biceps pose curl thingy? It’s time to cut out the crap and focus on the grown-up exercises. Bench presses, deadlifts, pull-ups, squats, leg presses, Romanian deadlifts, barbell curls and dips should be just a few of the big-boy moves in your regimen.Trick #12 - Take Your Form Seriously
Does your bench press form look like a dying moth? Feet flailing, arms decrepit-looking and spine twisted? Stop, decrease your weight and do it right if you want to pack on muscle. Have someone qualified observe your form, swallow your pride and work on your technique.Trick #13 - Aim for Total Reps
The traditional way of lifting has you performing a certain amount of reps until muscular failure is achieved. Each set is an individual part of your workout. Let’s adopt a different way of thinking – try picking a total number of reps such as 50 for pull-ups. No matter how many sets it takes your goal is to complete 50 pull-ups.Trick #14 - Become an Old School Fool
There is a lot to be taken from the bodybuilders of the 50s and 60s. Steve Reeves, for example, had a physique admired to this day and he and his training partners performed three basic, full-body workouts per week. They kept it simple with basic, multi-joint exercises done with heavy weight. What is old can be new again!Deadlifts are another great mass-builder but are you utilizing them in every way possible. Don’t be afraid of using different variations.