Discover the 5 strange ways that actually work to help you become more muscular. If you're looking for ways to build muscle mass fast and lose fat at the same time then these tips may help you by teaching you some bulking strategies you never thought of. The muscle growth strategies that are described in this video are great for beginners as well as skinny guys that are looking to gain weight and make a transformation.
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Timestamps:
#1 Strange Way to Build Muscle: 0:33
#2 Strange Way to Build Muscle: 3:10
#3 Strange Way to Build Muscle: 5:36
#4 Strange Way to Build Muscle: 8:28
#5 Strange Way to Build Muscle: 10:19
In the age-old obsession to pack on muscle, there have been some pretty out-there methods used to put on mass. A lot of them have been cast aside as science has progressed , but there are a few that actually do work. The methods that work have been verified by current research and by trying them, as strange as they might sound, it could help you break through a plateau and build muscle faster. So, Today, I want to go over 5 of these odd muscle building strategies. You’ll find that some of these are effective and may be worth incorporating into your routine, while others are simply not worth your time and effort. Let’s jump right in with our first strange way to build muscle, which is a program that was popular about twenty years ago, but you don’t really hear about it anymore. It’s called Escalated Density Training. Escalated Density Training goes counter to the traditional sets and reps model by focusing on the total time spent working out and the total amount of reps performed. Popularised by Dr. Charles Staley, EDT is based on the principle that the workout protocol that encourages you to do the most amount of work in a set amount of time will lead to maximum muscle growth. So, if you are able to do more work in the same amount of time that you spent the last time you trained, you’ll build more muscle. Here’s how it works - your workout would consist of twenty-minute phases that are separated by five to 10 minute recovery periods. During each twenty-minute phase you would perform two exercises for two opposing muscle groups. Some examples of opposing muscle groups are chest and back, biceps and triceps, and quads and hamstrings. So You would move back and forth from between the two exercises without any rest. As you go through the workout, you would tally the total number of reps performed in each exercise. And In your next workout, your goal is to perform more reps than you did the last time. After you’ve finished each 20 minute phase, You would rest for 5-10 minutes, and then you’d perform another 20-minute work phase with two exercises for two other opposing body parts. Make sure you select a weight that will allow you to perform 10 reps but no more. You also don’t want your early sets to lead you to failure. In fact, for the first few sets, you should feel as if you still have ’one more in the tank’ as you perform the last rep before switching to the second exercise. Your first few sets should be in the 10 rep range.[1] [2] As you keep going back and forth, you’ll find that your rep count continues to drop, until you’re barely able to squeeze out 2 or 3 reps as the 20 -minute time limit approaches. The other interesting thing about EDT training is that it doesn’t involve the traditional mass building exercises like squats and deadlifts. That’s because the back and forth training style fatigues you so much that it would become pretty unsafe to be squatting beyond the 15th minute of this type of training. The main scientific evidence behind this method is the concept of time under tension and the increased muscular stress that comes from taking shorter rest periods. It’s an interesting method that can work effectively as part of an overall plan. Its main caveat is that it leaves out the foundational compound moves, and there’s no doubt that exercises like squats and deadlifts are important for building muscle. But rotating this style of training for 6 weeks, on and off with a more traditional mass building program could be
🔥 FREE 6 Week Body Transformation Challenge:
http://bit.ly/lose-fat1
Research:
Kraemer WJ, Noble BJ, Clark MJ, et al: Physiologic responses to heavy-resistance exercise with very short rest periods. Int J Sports Med 1987;8(4):247-252
Robinson, Joseph M., Stone, Michael H., et al: Effects of Different weight training exercise/rest intervals on strength, power, and high intensity exercise endurance. Journal of Strength & Conditioning Research, 1995; 9(4), 216-221
https://www.ncbi.nlm.nih.gov/pubmed/2...
https://www.ncbi.nlm.nih.gov/pubmed/2...
https://www.ncbi.nlm.nih.gov/pubmed/1...
https://westallen.typepad.com/brains_...
https://youtu.be/1acIFO70B7c
5 Strange Ways to Become More Muscular how to get shredded body | |
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| Education | Upload TimePublished on 16 Mar 2019 |
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