Building More Muscle In Less Time
Sounds too good to be true, right? That you can build even more muscle in less time. Well, believe it or not you actually can! It's not from a super food, magic pill, new training secret, or fancy equipment. No, it is from training methods/tools that have been around for decades! These training methods have been around for so long that we seem to have forgotten how effective they really are. Wanting to build more muscle while being in the gym less? Give these training methods a try and enjoy having more spare time!
Ever performed or heard of dropsets? If you are looking to take your work outs to an entirely different level then look no further! Dropsets, in general, are multiple sets performed nonstop (creating one massive set) by dropping the weight after you hit failure (or complete the number of repetitions planned). Dropsets are used to increased the amount of muscle damage in a short amount of time and stretch the fascia as much as possible, filling the muscles with ample amounts of blood. Disclaimer: This is not for the faint of heart. Going to failure with multiple sets in a combined massive set will be EXTREMELY UNCOMFORTABLE, but will be well worth the results!
Example: You are leg pressing 6 plates on the leg press. After you perform as many repetitions as possible with 6 plates, you partner takes off a plate from each side while you are holding the weight at the top end (not racked). After your partner has taken off two plates, continue with as many repetitions as you can with that given weight. Repeat again with only 2 plates on the leg press.
Ever completed less repetitions than you aimed for, then came back right after to finish the remaining repetitions? You are actually performing a sort of rest-pause training. Rest-pause training involves going to failure (or performing the target repetition count) and resting 0-30 seconds before performing the next set with the same weight. This is utilized in order to get more volume in with the same weight in less time (at a higher intensity), while providing some sort of rest, which allows your body to slightly recover and perform more repetitions than if you tried one all out set to failure
Example: Do your usual bench press set to failure then rack the weight. Wait 15-30 seconds and then perform another set to failure.
The most common training tool used today is the superset. Supersets are performed by performing two exercises back-to-back with no rest, or as little rest as possible. Supersets are used to either get more work done in less time, work on antagonist muscle groups (in order to stretch one while the other contracts), or to pre/post- fatigue a given muscle that is slacking in development.
Example: Perform a dumbbell press set as you normally would, but right after your set set up and perform dumbbell lawnmower rows with the only "rest time" being setting up for dumbbell rows. After dumbbell rows either go back to dumbbell pressing into the next set, or take the amount of rest time needed to perform another set successfully.
Decrease Rest Time
This seems like a no-brainer, but I feel the need to remind everyone. I see countless people searching for the next best thing, but guess what?! Decreasing rest time increases muscle damage, muscle fatigue, and helps you get more work done in less time. I typically use anywhere from 15 seconds to 60 seconds rest for all of my exercises. If your goal is hypertrophy (building muscle mass), then put down the phone, stop chatting about your plans after the gym, and start your next set!
You do not need fancy equipment, diets, or pills to build more muscle in less time. Sometimes you just need to try different training tools in order to see what works best for you and what you enjoy more. Give one, some, or all of these training tools a place in your training routine and watch your progress soar while your time in the gym decrease!