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Stressing your muscles in different ways is one of the keys to continuous and uninterrupted growth to build muscles mass. If you do the same workout over and over again your muscles become used to the stress and gradually the workout will become less and less effective at stimulating muscle growth. Luckily there are a number of strategies that can be used in order to introduce variety to build your muscles mass and ensure your muscle start growing again.
1) The progressive overload principle. Well really you should be doing this as a matter of course. You can either keep increasing the amount you are lifting as often as you can or you can keep the same weight and try and do more reps. A combination of the two is fine also
2) Giant sets. This technique is employed by following up one regular set with another set of a different exercise that targets the same muscle group. For example, side lateral raises done after shoulder presses. You can then rest one to three minutes between sets and do it again.
3) A superset is where you do one regular set immediately followed by an exercise for the opposing muscle group. This often produces a really great pump in those muscles. Such as, rows after bench presses, tricep pushdowns followed by bicep curls.
4) Repititions that are forced. On a regular set, rather than failing on the last rep you basically get a partner to aid you in doing the final repetition and then allow them to continue to assist you in completing a further 2 or 3 repetitions. The help should be very little and only just enough to allow you to complete the reps.
5) Negatives. This is when you complete a regular set to failure and then with the assistance of a buddy do another rep but subsequently you lower the weight with no help and under complete control on your own.
6) Drop sets. Do a regular set until failure, lower the amount on the bar and do a few more repetitions, decrease the amount of weight lifted once more and continue doing more reps and keep doing this. This is a very intense technique that creates a real burn and can help build muscle mass a great deal.
This is just a start on the different varieties of exercise that can be done to build muscles mass but be warned these can leave you feeling quite sore for the next few days so always ensure that you allow sufficient rest between exercises
The Author provides free muscle building guides at his website: Click build muscles mass, build muscle mass or build muscle chest now for more info. Article Source:http://www.articlesbase.com/muscle-building-articles/quick-ways-to-build-your-muscles-mass-1022555.html
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