2 Advanced “Muscle Igniter” Methods!

Muscle Igniter #1:
Heavy Lifting Cycles

The reason it works:

Muscle damage, activation of the high threshold muscle fibers (growth fibers), potentiation of the nervous system; which means when you get back to Heavy Lifting Cycles, you will be able to recruit more muscle fibers for the same exercise.

How to make it work:

Use every means in your power to increase your maximal strength, power and explosiveness.

Dedicate a period of time each year to this style of training – it’s in my experience that after a period of focused heavy lifting, your gains from the subsequent program are always far superior.

Methods you can experiment with:

* Regular sets in the 2-4 and 4-6 rep ranges
* Rest-pause sets (multiple mini-sets of heavy weight using 90% of your max weight taking only 10-seconds rest between reps)
* Wave loading (1 x 5, 1 x 4, 1 x 3, 1 x 5, 1 x 4, 1 x 3)
* Contrast loading (1 x 1, 1 x 5, 1 x 1, 1 x 5, 1 x 1, 1 x 5).

Other details:

Longer rest intervals of 2-3 minutes in between sets are required during heavy lifting phases.
Muscle Igniter #2:

Volume Lifting

The reason it works:

Cumulative fatigue, hormonal production, and achieves a good pump.

If you understand the importance of pre and post workout nutrition, jamming your muscles with workout drinks that include dextrose and amino acids, then guess what? Increase blood flow to a specific muscle will increase the amount of aminos being pumped into that muscle and it will significantly increase amino uptake.

This means a much more anabolic (muscle building) response to your workout.

How to make it work:

Maximize the pump as well as muscle fatigue.

Methods you can experiment with:

* Regular sets in the 8-10, 10-12 and 12-15 rep ranges,
* Drop sets, pre-fatigue (super set isolation plus multi-joint)
* Post fatigue (superset multi-joint plus isolation)
* Giant sets (3 sets in a row for the same muscle group)
* Slow reps ( 6 seconds up, 6 seconds down)
* “Burns” (partial reps added at the end of a regular set).

Other details:

30-60 seconds between sets (or less).

Do not chase after a pump in each set.

Strategically place it at the end of each workout for your very last set and this will greatly increase the rate of muscle gain.