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One of the greatest questions that we get all of the time in fitness and training is “how can you stimulate more muscle growth, while you are training?” Now, the first thing that you need to know is that there are dozens of different methods and approaches that you can use to build muscle. Today, we are going to take a look at a few critical ones that will help you stimulate growth and build muscle while you are training.
1) Focus on Peak Contractions
One of the first ways that you can start building more muscle this week and is something that you can use in any program is adding peak contractions to your training.
So what are peak contractions exactly?
Peak contractions are where you simply focus on contracting your muscles more at the peak point of any exercise. Let’s take bench press for example. If you were benching and focusing on using peak contractions in your training, you would focus on contracting your pecs and triceps more, at the top of the movement, when your arms are fully extended.
You can add contractions at any point during the movement, but the safest and best places that you can add them to stimulate more muscle growth is at the peak contraction point of the exercise.
2) Keep Adding Weight
Another one of the best ways to spark muscle growth that can seem like beating a dead horse is simply, getting stronger. You should be trying to add weight, even if it’s just 1-2%, every week or every other week. Especially, when you are referring to your compound lifts like squat, deadlift, bench press, rows, strict press, etc.
Progressive loading is just adding more weight in an organized or structure fashion, into your weight lifting routine. By progressively loading your muscles with more weight, week to week, you are going to force them to become bigger and stronger, so that they can effectively move heavier loads.
3) More Volume
Another programming technique that has been used for years from all kinds of competitive weightlifters and bodybuilders is just adding more volume to your program. Amping up the number of sets and repetitions that you are doing in your workout put your muscles in more time under tension. More time under tension means greater hypertrophy and results in a better ability to build muscle.
There you have it! Now you have three different techniques to stimulate more muscle growth in your training
