Truth About Six Pack Abs
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3 Unique Methods to Build More Muscle

build muscleby Vince Delmonte - Muscle Gaining Expert and Author:

Untapped Muscle Building Target #1: 

Unstable Surface Training to Activate the Nervous System

The reason it works: unstable training can increase muscle activation due to increased demand on the neuromuscular system in order to stabilize the articulation of joints caused by an unstable surface used as the base of support.

How to make it work:

Unstable training (such as performing a pushup with your hands on a stability ball or 2 medicine balls) does result in a decrease in force production, which prevents maximum motor unit recruitment. However, unstable surfaces do "wake up" the nervous system and its best application is to perform these exercises prior to the real strength training exercises.

Methods you can experiment with:
You don't have to use an unstable exercise for every body part or exercise, but it can be excellent for a stubborn muscle group. A stubborn muscle group is often a result of the lack of activation of the CNS, thus using an unstable exercise could fix the problem. Let's use for example push-ups on a medicine ball or stability ball superset with a DB chest press.

The superset method is best practice and should be used earlier in the workout as unstable surface exercises are fatiguing. Another example, squats on a BOSU ball followed by barbell squats.

Other details: you don't always have to be on an unstable surface to "wake up" the nervous system. You can perform exercises on 1 foot, with your eyes closed; or create a situation where your base of support is limited.

Untapped Muscle Building Target #2:

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 your normal bodybuilding routine 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.

Untapped Muscle Building Target #3:

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.

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