Muscle growth is rarely a straightforward or linear process. Beginners often see rapid gains, but as they progress, the rate of muscle gain slows significantly. Advanced lifters might only add a fraction of a pound of muscle per month. To continue making progress and breaking through plateaus, consider integrating advanced training techniques into your routine. Here are some powerful methods to boost muscle growth and optimize your workouts.
1. Eccentric Overloading
Eccentric overloading is a technique that emphasizes the eccentric, or muscle-lengthening phase of an exercise, making it more challenging than the concentric (muscle-shortening) phase. This approach takes advantage of the fact that muscles can produce 20-60% more force during eccentric contractions due to the activation of a protein called titin, which creates passive elastic force.
To implement eccentric overloading:
Use a partner: Choose a weight that is too heavy for you to lift on your own. Lower the weight slowly and with control, and have your partner help you lift it back up.Single-limb lowering: Perform the lift with both limbs, then lower the weight with one limb at a time. This method works well on machines where both sides are connected, like leg extensions or chest presses.Cheat during the concentric phase
The article is not finished. Click on the next page to continue.
The article is not finished. Click on the next page to continue.
Next page
