Muscle growth is rarely a straightforward or linear process. Beginners often see rapid gains, but as they progress, the rate of muscle gain slows significantly. Advanced lifters might only add a fraction of a pound of muscle per month. To continue making progress and breaking through plateaus, consider integrating advanced training techniques into your routine. Here are some powerful methods to boost muscle growth and optimize your workouts.
1. Eccentric Overloading
Eccentric overloading is a technique that emphasizes the eccentric, or muscle-lengthening phase of an exercise, making it more challenging than the concentric (muscle-shortening) phase. This approach takes advantage of the fact that muscles can produce 20-60% more force during eccentric contractions due to the activation of a protein called titin, which creates passive elastic force.
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