People who believe that progressive overload can only be achieved by progressively increasing the weight they use to exercise have a propensity for boring their muscles or overtraining them. Consider the number of times you've seen or heard of lifters who severely harmed themselves while training with loads they couldn't handle because they thought there was no other way to make muscles grow besides scaring them with loads so heavy that their form would fail too soon. How come they do it? Obviously, because it makes them appear tough.
People who believe that progressive overload can only be achieved by progressively increasing the weight they use to exercise have a propensity for overtraining or boring their muscles. How many times have you seen or heard of lifters who seriously injured themselves while training with loads they couldn't handle? They did it because they believed there was no other method to stimulate muscular growth than frightening the muscles with loads so big that their form would fail too soon. How do they manage it? Obviously, it gives them a tough appearance.
Modify Rep Pattern Number 1.
Have you spent too much time repeating the 310 pattern? Next, it's time to continue. Your muscles will be "shocked" and made to work extra hard by experimenting with set and rep patterns. For instance, if you still feel like you have some gasoline left at the end of your usual session, keep going and push yourself harder until you are completely out of gas!
Though individual outcomes may vary, the ideal rep range for hypertrophy is between 6 and 12. Any rep range greater than that can help you develop endurance while also accelerating size development, while anything lower than that will shift the emphasis to developing maximal strength. However, you can't keep upping the reps endlessly.
So here's one of the best pieces of advice you'll ever receive: after you can perform sets of 12 with ease over the course of two workouts, increase the weight for upper-body exercises by around 5% and for lower-body activities by about 10%. Then concentrate once more on raising the reps.
2. Boost the quantity of sets
If your ultimate aim is to have the largest possible muscles, you must work hard to enhance muscular hypertrophy when training. One of the easiest methods to achieve this is by performing more sets of a particular exercise, hence increasing your training volume. If done properly, this will enable you to achieve your goals far more quickly than taking the safe route with standard sets. Consider the 1010 method, the 8 sets of 8 workouts developed by Vince Gironda, etc.
Keep the reps per set in the 6–12 range the majority of the time if you want to gain the maximum muscle mass. However, if you want to improve your strength and power, reduce the number of reps to 5–6 per set and lengthen your rest intervals to 3 minutes. Make sure you have a spotter and maintain perfect form; otherwise, you run a far higher risk of suffering an injury.
3. Shortening of Rest Periods
Long relaxation intervals could be the cause of your feeling like you are working yourself to death at the gym three times per week but still getting nowhere. The bad news for everyone who understands the fundamentals of muscle building is that when you rest for too long, your muscles cool down and you lose the majority of the previously accumulated muscle tension.
Cut your rest breaks between normal sets to no more than three minutes, and stop conversing between sets and monitoring social media while you're at it. Make the most of it because it's one of the best ways to get your body to change gradually, i.e., to develop new lean muscle tissue.
Don't carry them out simultaneously.
These three pointers are the tried-and-true pillars of every effective training regimen for greater muscles. However, we wouldn't advise you to try them all at once; instead, stick with one until you hit a plateau, then move on to another, and so on. And don't worry about getting stuck; there are a lot more incredible options for increasing intensity than you might realize.
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