1. Tempo Contrast -This is when you alternate between fast and slow tempos during one set. This hurts really bad trust me. Example would be doing 8 reps of curls like this:
Rep 1-Lower the weight for 6 seconds, and then lift the weight up with for a 4 second count
Rep2-Lower the weight for 6 seconds, and then lift the weight up with for a 4 second count
Rep 3-Explosive ( fast as you can )
Rep 4-Explosive ( fast as you can )
Rep 5-Lower the weight for 6 seconds, and then lift the weight up with for a 4 second count
Rep 6-Lower the weight for 6 seconds, and then lift the weight up with for a 4 second count
Rep 7-Explosive ( fast as you can )
Rep 8- Explosive ( fast as you can )
**Do about 3-4 sets like this
2. The 8x3 Method-Generally you think heavy weight with low reps is only for strength but you can build muscle with this method as well. The key is the multiple sets. Doing multiple sets with heavy weight targets type IIB muscle fibers which are the ones with the greatest growth potential.Here is how you do it:
* Perform 8 sets of 3 reps with heavy weight
* Don't train to complete failure ( you should be able to do a 4th rep, but you will stop at 3 )
*Keep rest periods at about 1 minute
3.Isometric/Dynamic method-This is when you add a pause into each rep. Isometric contractions can allow you to recruit up to 10% more muscle fibers than dynamic lifts. This really works good with isolation exercises. My favorite is to do this with seated rows. You would perform a regular row and then hold the contraction at the back end and try to squeeze your shoulder blades. Below is how it would look:
Rep 1-10 sec pause
Rep 2-8 sec pause
Rep 3-6 second pause
Rep 4-4 second pause
Rep 5- 2 second pause
Rep 6-no pause
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