Do you want to rapidly “ignite” new muscle growth to your weak and lagging body parts? Here are 5 advanced methods to FORCE stubborn muscle to grow fast.
One common denominator across most gyms today is that most people continue to move weights instead of training muscle.
Building muscle is more than just moving weight around. You have to build muscle with intent and purpose.
If you know how to apply the right amount of tension, you can completely DOUBLE your muscle gains, remodel ANY “weak” body-part, bust through any plateau, all while revealing your abs at the same time.
Below are 5 advanced methods to FORCE any weak and lagging body part to rapidly grow fast.
Method #1 Determine Muscle Fiber Type
Most men and women never stop to think about what muscle fiber type they are when training.
It could very well be possible that your workouts could be suffering if you’re training for a muscle fiber type that is not your own.
It makes sense that you want to get the most out of your workouts by training according to your muscle fiber type.
How do you figure out your muscle fiber type?
Take The Muscle Fiber Type Quiz Below:
Here are some simple rules to follow when determining your muscle fiber type. Click the image above to take a 27 second quiz (Only 4-5 short questions)
There are 3 main muscle fiber types:
Once you figure out your muscle fiber type, it's now time to start your training that you will best respond to.
Method #2 Intraset Stretching
Intraset stretching takes advantage of 2 primary factors of hypertrophy (metabolic stress and muscle damage ). It increases muscle damage (max tension) and increases cell swelling also known as the “pump.”
Combing these 2 factors leads to more growth!
Example: Intraset Stretching Exercise: DB Incline Bicep Curls
Reps Failure (Drop Sets on All Sets by 10%)
Rest 90 Seconds
How to perform: Perform 8-12 incline bicep curls using DB's and on your last rep hold DB's in the stretch position for 30 seconds. After 30 seconds drop the weight by 10% and perform another 8-12 reps. On your last rep hold DB's in the stretch position once again for another 30 seconds. Finally repeat one more time for a total of 3 drop and intraset stretching sets.
Method #3 Stop Counting Reps (CTTS)
When it comes to building smaller muscle groups or any other weak and lagging body part, performance has very little to do with it. Training smaller muscle groups with proper load for the correct TUT (Time Under Tension) creating metabolic stress, will get you bigger muscles.
Metabolic stress is brought about by several factors, including:
- The lack of oxygen supply in the muscles due to the trapping of blood.
- The build-up of metabolic byproducts such as lactic acid
- The cell swelling or “pump” of the muscles
Metabolic stress is BEST produced when you keep the weight moving with a continuous cadence while squeezing your muscles like they owe you cash. Not cranking out one extra rep than the previous week.
I want you to think about the feeling you get when you know you’re really targeting your muscle – that burning sensation you create and the pump you feel. These are the two mechanisms that fall under metabolic stress.
The best way to optimize metabolic stress for bigger arms is to STOP counting reps. Bicep Specialization programs such as this one are a good example of timing your sets rather than counting reps which in turn will literally FORCE your muscles into rapid growth.
Method #4 Caloric Surplus
Calories, Calories, Calories!
This is probably the BIGGEST mistake skinny guys make when trying to build muscle mass.
To figure out how many calories you need in order to put on muscle mass you need a formula that works specifically for you.
Below is the formula to packing on muscle mass, but if you want a free calculator to figure out for you; click the image below.
Figure out your maintenance calories by taking your body weight and multiply by 14
Example: 150 x 14 =2100
Take your 2100 calories and add 500 more to it which =2,600
This is the amount of calories you need everyday to put on muscle mass.
- Protein will be 1 gram x your body weight
- Carbohydrates will be 2 grams x body weight on upper body workout days and 0.5 grams on non training days
- Carbohydrates will be 3 grams x body weight on lower body workout days and 0.5 grams on non training days
- Fats make up the remainder of the calories on training and on non-training days
A good rate of gaining weight is between 0.5- 2lbs per week. If you have not put on weight using this formula, simple add another 250-500 calories more.
Method #5 Specialization Programs
There are many conflicting arguments as to how many times you can train the same muscle group within a weeks time period. Some muscle groups are a relatively small and can recover quite quickly than larger muscle groups.
One of the most optimal ways to building these weak and lagging body parts is how frequent you're allowed to train them. Most beginners who train in the gym do a typical one body-part per week workout.
What they don't know is that once you train a particular muscle group, protein synthesis begins to decline after 48-72 hours. So for example, if you train chest on Monday and don't hit them again until the following Monday, you've lost the benefit of keeping protein synthesis elevated within that muscle group.
So how often can you train arms? 3 times a week!
Your next question might be, "Do I train arms every other day or can I do them 3 days in a row?"
Think of training like digging a ditch in your recovery. You dig the ditch when you work out (create fatigue) and then you grow your muscles (re-fill the ditch) when you sleep, rest, and eat.
If you do this right, you will slightly OVERFILL the ditch, leaving you with a little more muscle each time you train.
Well, after several years of hard training, you need a LOT more effort to continue making progress.
The best way to make progress is to periodically OVER-TRAIN a muscle or group of muscles and then allow for crazy recovery to occur.
In other words, the deeper you dig the ditch, the more extra dirt you will be able to put on top when you recover.
To answer your question, you can train arms 3 times in a row using different volume, exercises, sets and rep schemes.
If you really liked these 5 advanced methods to growing any weak and lagging body part and want to grow an inch or more to your arms and shoulders or chest in 30 days using all 5 methods to muscle growth, enroll in my "Add Inches To Your Arms and Shoulders In 30 Days" and "Build a Bigger and Gladiator Looking Chest" course on Udemy.