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To build muscle you must use the principle of progressive overload. Simply put you must continually increase the resistance you are using, if your muscles are to grow. Whether you are using free weights, resistance bands or a Bullworker type exerciser like the Bully Xtreme, it doesn’t matter. What matters is that in each and every workout you attempt to use more and more resistance. That in a nut shell is how to build muscle. There are 3 ways to increase the amount of resistance you place on a muscle: 1. Do more reps with the same amount of resistance each time. 2. Do the same number of reps but use more resistance 3. Use the same number of reps and same amount of resistance, but shorten the rest periods in between sets. The most common ways to add more resistance, in order to build muscle, is with the first 2. Using more resistance and/or doing more reps. Superman Muscles One of the most effective techniques to increase muscle size and strength is to incorporate the use of Isometrics in your training program. But, these aren’t your typical type of isometrics. OH NO. This is Isometrics with a twist. It’s called “Post Isometric Contraction.” (PIC) What is it? Well as opposed to regular Isometrics where you only do one repetition and hold it for 7 to 10 seconds. This method of training utilizes the best of all aspects of strength training. In this training you would do your normal exercise for example. Let’s say your doing a dumbbell curl with resistance bands, a dumbbell or a Bully Xtreme. You would do the normal curl lets say for 9 repetitions. Now here’s the twist on the last rep, number 10 you would hold the contraction to a count of 10 or 10 seconds. Why do this? Well since the bicep has been prefatigued due to the 9 repetitions you have done, in order for the muscle to hold the contraction in the 10 th rep it must recruit more muscle fibers in order to hold the contraction. What does all of this mean?? Mind blowing results faster than you have previously thought possible. Don’t believe me? Try it out for yourself. You will not believe the results
Article Source: http://www.bodyformind.com/db
Frank Sherrill, is a former U.S. Army Ranger and Martial Arts expert. After surviving a horrific weight training accident, he spent years researching and finally discovering an exercise program and home gym that was as effective as free weights but, without all the RISK. To learn more about the Bullworker go to Isometric Training and receive a free muscle building ebook
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