Discover the truth about shocking the muscle, confusing; keeping your muscles guessing to make them grow and how to use progressive resistance method to see consistent.
Why shocking the muscle during training?
If you are engaged in the gym, you probably already heard that the muscles from time to time need to surprise the unusual for them load. Shocking of muscles is a method of training with weights, which consists in regularly changing the training program to avoid stagnation. Stagnation or plateau is the period when your muscles are used to doing the same job and stop reacting to training.
Although shocking muscles has become a craze among professional fitness trainers and bodybuilders, this concept is by no means new. This is a long-known principle that can be applied to any activity aimed at promoting health and achieving a good physical shape with reverse hyperextension.
The human body is very cleverly arranged and is able to adapt to the load imposed on it. When the body adapts to a stimulus, you stop noticing the results, whether it’s increasing muscle size, losing weight, increasing strength or speed.
It is especially important to avoid stagnation if you are trying to achieve an increase in muscle mass. That’s why shocking the muscles is a particularly popular method in people engaged in lifting weights.
Let’s look at the various ways in which you can shock the muscles and induce out to grow on each workout.
Whitrock relies on more than standard exercises and isometrics to build powerful pectoral muscles. To maximize growth stimulation, he completes the training with shocking approaches: droppsets, negative reps and statics.
Take, for example, the dumbbell bench press on an inclined bench: you do the first working approach of 10-12 reps, then take heavier dumbbells and do 6-8 reps. After the second failed approach, you make a dropset in which you reduce the weight to 50% and continue the approach until the failure again occurs.
Shocking the muscle options for muscles
Number of approaches. The change in the number of approaches in a particular exercise helps to vary the degree of muscle fatigue in training. Reducing the number of approaches to 1-2 shocking the muscle in each subsequent exercise helps you provide the muscles with an active rest or perform more exercises for the training session while maintaining the total number of sets. And the inclusion of additional sets in the exercise helps to improve muscular endurance and strength.
Number of repetitions
Similar effects can be achieved by changing the number of repetitions in the approach. A higher number of reps with a lower weight helps to improve stamina and burn more calories, whereas a large weight and low repetition rate have a Swiss Ball Exercises effect on the increase in strength.
Duration of rest
In this case, we mean rest between approaches or exercises shocking the muscle. Longer rest allows you to maximize your investment in the next set or exercise, while reducing rest increases the intensity of the training and allows you to work shorter in less time.
Sequence of exercises
It’s easy to get used to doing the same training program, but one of the simplest and basic ways to shock the muscles is to change the sequence of exercises. Try to start the training from the end or just swap exercises (reverse hyperextension) in places, you will immediately notice the difference and a completely different effect from your training.
Choice of exercises
It is very important that you do not perform the same exercises on each workout. You must have at least two versions of the training program with different exercises. Strip them regularly.