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:
- Do more reps with the same amount of resistance each time.
- Do the same number of reps but use more resistance
- 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 H&@# 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 pre-fatigued 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! Oh I forgot about the E in PICE
The "E" stands for eccentric training.
Eccentric training (also known as negative training) is a technique
that allows you to push your muscles past their normal point of
failure.
This allows you to handle more Bully resistance eccentrically, 30
to 40 % more resistance than you could normally handle.
(concentrically)
What's The Difference Between
Eccentric And Concentric?
Eccentric movements are those exercise movements involving the
lengthening of muscle fibers. They are the opposite of concentric
movements, which involve the contracting of the muscles.
Eccentric training is much more demanding on the muscles and
therefore it fatigues them far more than you could concentrically.
It actually damages muscles to a greater extent, so there is a
higher possibility of greater stimulation and subsequent growth.
So how do you use this principle in your Bully Xtreme training?
That's for another post!
Return to Bully Xtreme Home Gym from Isometric Training
More Isometrics Articles
Frank Sherrill is a former U.S. Army Ranger,
martial arts expert and the
creator of the Bully Xtreme Portable Home Gym which
offers up to 600
lbs of resistance and 82 muscle pumping exercises. Frank has written hundreds of
articles. Learn how to build your body and turbo-charge your metabolism without
drugs, using his little know secrets by visiting Bullworker
Bully Xtreme. To receive Frank's free muscle building report and free
monthly newsletter, visit
www.bullyxtreme.net
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