4 Tips to Build Muscle Strength and Size

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It takes a ton of work and dedication to build muscle. It only gets harder as you move along your fitness journey. As a beginner, it’s easy to build muscle, but you can soon hit a plateau. You put in more work when you go to health clubs with gyms in Victorville, but you aren’t making gains. With a new approach, you can continue building muscle and progress on your fitness journey. Here are a few ways to switch up your workouts to get over the plateau.

End Your Workouts with a Super Pump Burnout Set

After your final set, try a super burnout set. Start by doing 15 to 20 reps with a very light weight. This flushes your muscles with more blood and fluids during a high-rep set, which can help increase your muscle cell size, which then increases your strength. Do this after you have finished your regular working sets for optimal results.

Try Breakdown Sets to Target Different Parts of Your Muscles

Another way to build muscle is by targeting different muscle fiber types. That’s where breakdown sets come in. These have three segments to ensure you hit parts of the muscle you don’t get in normal movements. Start with 4 to 6 reps, at about 85% of your one-rep max. Next, do 10 to 15 reps at 65% of your max. Finish with a super-lightweight set of 25 to 30 reps at around 15%. Don’t stop between the sets. Doing breakdown sets helps stimulate muscle growth by hitting the entire spectrum of fast- and slow-twitch muscle fibers.

Get Back to Basics

Sometimes it helps to take a step back away from advanced lifting techniques. If you are well into your fitness journey, it might be time to get back to the tried-and-true, old-school exercises. Try returning to basic compound movements like squats, deadlifts, bench presses, and overhead shoulder presses. Both beginners and advanced lifters need to perform these basic exercises to gain muscle. You can never be too inexperienced or too advanced for these basic foundational lifts.

 Focus on Negative Reps

When lifting weights, focus on the lowering or “negative” portion of the rep and slowly lower the weight. Muscle breakdown leads to growth, and the negative part of the lift contributes more to breakdown than the lifting or positive segment. Focus on the negative aspect of the lift once every few weeks for each body part. If you are at one of the best gyms Antioch has to offer, it should be easy to find someone to help spot you as you slowly lower your weight. It’s easiest to do this at the end of your set. Remember that the slower you go, the more you activate dormant muscle fibers, helping growth.

 About In-Shape Health Clubs

 With an elevated atmosphere, state-of-the-art exercise equipment, and premium amenities across its California locations, it’s easy to see why so many people are joining In-Shape Health Clubs. From health club newcomers to experienced fitness enthusiasts, In-Shape has something for everyone. You might build your endurance in the cardio area, find motivation in an energizing studio fitness class, or wind down after a challenging workout in the sauna or steam room. With various membership options, you can pick the right one for you. You can even choose convenient month-to-month contracts. Get started on your fitness journey with a new exercise experience today at one of In-Shape’s gyms in Brentwood, El Dorado Hills, or any other location.

Take your strength training routine to In-Shape Health Clubs and join today at https://www.inshape.com/

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