Forced Reps
Forced reps require a spotter for most exercises. At the end of a set on any exercise, have the spotter help you with 2-3 extra reps(forced-reps) until you are completly fatigued. This technique should only be used on the last set of an exercise, as it may lead to overtraining if overused.
How many reps to build muscle?
8-12 reps have been shown to build muscle faster than other rep schemes.
Opposing Muscle Groups
Work opposing muscle groups together, chest and back, biceps and triceps, quads and hamstrings. This will help to provide balance in terms of opposing muscle groups and lead to better posture and body mechanics.
What is periodization?
Alternate intensity for days,weeks,or months. Change the number of reps,sets,exercises to surprise the muscle into growing.
Rest periods between sets
Rest time between sets can be between 0 sec. - 2 min.
depending on your goals. No rest is called circuit training and is used to work your heart and muscles in a short period of time. Usually heavy weights and low reps require more rest(90-120 sec.). Lighter weights and higher reps with less intensity work well with 30-60 sec. rest.
Training as Intermediate or Advanced
As an intermediate or advanced musclebuilder work each muscle group no more than twice per week, as a general rule. If you work them more than that it will be difficult for them to recover, hence leading to overtraining.
Cardio,before or after weights??
According to the International Journal of Sports Medicine, strength is decreased when doing cardiovascular exercise before strength training. Therefore, if you want to focus on building strength hit the weights first. On the other hand, if cardiovascular fitness is more your focus, do cardiovascular training first. The more advanced you are the more significant the order of your strength and cardiovascular training will be.
Repetitions for Definition and Endurance
Higher repetitions contribute more to muscle definition and endurance, (i.e. 12-15 reps).
Cardio Important
In order to see your newly found muscles, cardiovascular training is extremely important, as it burns fat and increases your cardiorespiratory capacity, which will allow you to train harder and build muscle more efficiently. Keep in mind however, that too much cardio will have a negative effect on your attempts to gain muscle.
Descending-sets
After completing as many reps as possible for any exercise, reduce the weight and do a few more reps, drop the weight again for the last few agonizing reps.
This will enable a person to completly fatigue the muscle.
Frequency
Never train a large muscle group more than 3 times a week. Calves and abs can be trained every other day.
Super-sets
Super-sets are performed by doing two different exercises with no rest between them. Example:
Tricep pushdowns- 10 repetitions
Bicep curls- 10 repetitions
Do 3 supersets. This is an excellent way to save time and get a great pump.
Dumbbell Movements
Dumbbell movements activate more stabilizing muscles and therefore will be more difficult to perform. In addition they isolate each side of the body, not allowing one side to take over for weakness in the other. They are especially good for beginners to help them develop muscle control.
Make a change
Variety is the spice of life and of training. Try making small changes in grip,angle,reps,weight,machine or free weights. Making small changes forces the body to adapt by increasing in strength and size, not to mention keeping your mind interested in what you?re doing.