Stressing your muscles in different ways is one of the keys to continuous and uninterrupted growth to build muscles mass. If you do the same workout over and over again your muscles become used to the stress and gradually the workout will become less and less effective at stimulating muscle growth. Luckily there are a number of strategies that can be used in order to introduce variety to build your muscles mass and ensure your muscle start growing again.

1) The progressive overload principle. Well really you should be doing this as a matter of course. You can simply keep increasing the poundage each workout or keep increasing the number of reps you do. A combination of the two is fine also

2) Giant sets. This method is performed by doing one set of an exercise and the following this up with another exercise that hits that same muscle group. For example, squats followed immediately by leg extensions. You can then rest one to three minutes between sets and do it again.

3) A superset is where you do one regular set immediately followed by an exercise for the opposing muscle group. An awesome pump is often generated after doing these sets. Such as, rows after bench presses, tricep pushdowns followed by bicep curls.

4) Reps that are forced. On a regular set, instead of failing on the last rep you basically get a friend to asisst you in completing the final rep and then to help you in doing a further 2 or 3 reps. The aid ough to be very minimal and only just enough to allow you to finish the repetitions.

5) Negatives. This is when a regular set is completed to failure and then a friend assists you in doing more reps but they don’t help you lower it, you have to do this yourself.

6) Drop sets. Do a regular set until failure, lower the amount on the bar and do a few more repetitions, decrease the amount of weight lifted once more and continue doing more reps and keep doing this. This is a very intense technique that creates a real burn and can help build muscle mass a great deal.

This is just a start on the different varieties of exercise that can be done to build muscles mass but be warned these can leave you feeling quite sore for the next few days so always ensure that you allow sufficient rest between exercises.

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