We all face a phase in our workout plan when the standard and traditional sets and reps simply won’t do the trick anymore. Doing 3 sets of 10 is effective in the beginning, but at some point, even if you are taking supplements, those muscles will start to thread water.
We have faced this situation many times before – when we haven’t been able to build muscle and gain more mass and more strength than we already have.
That’s exactly why we decided to give you the following 3 professional build-muscle tips that will help you break through your supposed rut and start growing those muscles again.
NOTE: Make sure you don’t try all these out at once as these build muscle hacks are pretty intense.
1. Swap The Number Of Sets With The Number Of Reps
If you are typically doing 3 sets of 10 reps or perhaps 4 sets of 8 reps, try swapping those numbers next week and see what happens. Doing 8 sets of 4 reps will have a completely different impact on your muscles, and they’ll like it.
Important: Make sure you adjust the weight accordingly.
2. Turn Your Routine Upside Down & Inside Out
This one will also shake things up if you’ve grown tired of you normal routine. You probably:
This might get tedious rather quickly. So, what you want to do is, for one week, switch that around. Start the week with the muscle group with which you normally finish. And vice versa.
3. The 50-Rep Set Technique
Brace yourselves for this one is a bit hard-core. BodyBuilding.Com claims that this hack works like a charm, if you manage to pull it off:
“For every exercise you’re doing in your workout this week, add one set of fifty reps at the very end. If you haven’t been pushing yourself maximally, you will be now. This technique is very exhaustive on the system, so at the same time be extra sure you’re eating and sleeping enough.”
Before You Go, Check Out More Of Our Build Muscle Articles