Get Pumped With These Intense New Moves

Triple Sets
The key to building a big muscle is to recruit as many muscle fibers as possible. However, your largest, strongest muscle fibers fatigue very quickly, this evidence is proven by the decrease in your rep speed toward the end of your set. You can get more out of those fibers by using triple sets.
HOW IT WORKS:
Chose a weight that lets you get 10 -14 reps. Perform each rep as fast as possible, but keep perfect form. As soon as you feel your speed is beginning to slow, end the set do not go to failure. Rest 30 seconds and repeat once more. Then rest again 30 seconds and repeat once again. Now this time you need to rest for 180 seconds and repeat the entire triple cycle again. Terminating your sets when you begin to lose speed allows you to focus on the muscle fibers that have the greatest potential for growth. Once they are fatigued, continuing to perform the set is almost doubtful. By stopping to rest until those big fibers are recovered, you will reap the most growth stimulus the set can offer.
1½ REPS
You already know that compound exercises are the best muscle builders. The problem that most weight lifter has is that they do not emphasize the muscle that you are trying to build. With so exercises you need to focus on doing 1½ reps. you should use this when you are chin-ups, and dumbbell curls. This allows for you to build up the smaller muscle which makes up the bigger muscles. While building up all the strength-building benefits of compound movements.
HOW IT WORKS:
Perform half of a full repetition for a particular exercise. Then return to the starting position and perform a complete rep through the entire range of motion. The half rep and the full rep together count as one full rep. An example I will give is on the chin-ups, start from the full hang position and pull yourself up halfway. Lower yourself back down, and then do a full chin-up. Another example is the squat, you would lower yourself into the bottom position, come up halfway and then go back down and up again to the start position. Perform 5 sets of 4 to 6 reps twice a week and you will increase and create a new body for you as you gain muscle and lose weight.
Part two coming soon.....
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By: Ben Needles

Article Source: http://www.directorys.uniquearticles.info

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