muscle growth

Three Simple Ways to Jolt New Muscle Growth

Muscle growth is not a linear process. Making no progress for months is quite common in most trainees.

Give each one of those strategies at least a fair three weeks to show their effects.

 

1

Do a calves & forearms workout only, once every 5 days

I suggest you specialize just on calves and forearms for a single hour.

Keep rest intervals short, roughly 45 seconds. You should knock 18 sets of calves and 18 sets of forearms during that time.

Do one set of calves, one set of forearms.

Crank the density up.

2

Deadlift twice the same day

Do long range deadlifts in the morning and short range deadlifts in the evening.

For example, snatch deadlift on a podium in the morning and paused deadlifts in the rack from above knees are done in the evening.

3

Train legs 3 times on Saturdays

Workout 1:  9 AM – Neural Drive

Workout 2:  1 PM – Functional Hypertrophy

Workout 3:  5 PM – Bust the Envelope

Workout 1:  9 AM – Neural Drive

A1- Front Squats, 10 sets of 2-3 reps, on a 30X0 tempo, rest 2min

A2- Lying Leg Curls, Feet Inward, 10 sets of 4-5 reps, 40X0, rest 2min

Workout 2:  1 PM – Functional Hypertrophy

A1- Back Squats with Chains, 5 sets of 4-6 reps, on a 50X0 tempo, rest 2min

A2- Eccentric Lying Leg Curls Feet Neutral, 5 sets of 4-6 reps, on a 40X0 tempo, rest 2min

Note: You will need a training partner to assist through concentric range

Workout 3: 5 PM – Bust the Envelope

A1- Leg Press with Feet High on Plate, 3 sets of 15-20 reps, on a 20X0 tempo, rest 30 seconds

A2- Lying Leg Curls Feet Outward, 3 sets of 6-8 reps, on a 40X0 tempo, rest 30 seconds

A3- Dumbbell Walking Lunges, 3 sets of 10-12 reps (per leg), on a 20X0 tempo, rest 30 seconds

A4- Leg Press, Feet Externally Rotated at 45°, Heels 4-6 inches apart, 3 sets of 15-20 reps, on a 20X0 tempo, rest 30 seconds

A5- Medium Box Step Ups, 3 sets of 10-12 reps (per leg), on a 10X0 tempo, rest 30 seconds

A6- Jump Squat with Barbell 3 sets of 10-12 reps, on a X0X0 tempo, rest 30 seconds

note: Use no more than 25% of bodyweight for load, go for height

Don’t do all three methods at once, pick one of them, and give it a go for at least 3 weeks, then switch to another one.

 

Enjoy the new growth,

Coach Charles R. Poliquin