Because there was so much interest in the last post of this series (it's now my most popular post!), I decided to add some more of the interesting muscle-building exercise strategies that I've discovered during my recent research. The body weight exercises are especially fun!
Overload Training
In an effort to experience maximum intensity, I use a method of overload called max contraction. (1) The basic idea of max contraction is to hold a weight that is between 110% to 120% of your 1-Rep Max (1RM) for no more than 6 seconds. While you are holding this weight, you are keeping it stationary at the most disadvantageous position (usually with a joint at 90 degrees). If a person can only hold a weight for a maximum of 1-2 seconds, then their target muscle group has experienced the most intensity possible.- Achieve maximum muscle fiber recruitment to build strength quickly. (2,3)
- Overcome protection mechanisms in the brain that prevent a person from lifting more weight, preventing a plateau. (4)
Since I concentrate on one muscle group per day, my first exercise is overload. So, if I were doing chest, I would do a few reps of one-arm max contraction dumbbell bench presses (I use dumbbells so that I can spot myself). I take a single 110-pound dumbbell, lie down on the bench, and lower the weight with only one arm (assisted by the other) until my upper arm is parallel with the floor, and my elbow is bent at a 90-degree angle. I hold the dumbbell stationary for 6 seconds. I repeat this with the other arm to complete my set.
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| This is the one-arm dumbbell bench press. When the weight starts to get heavy, you will have to shift your weight to the center of the bench to maintain balance. |
I only go up in weight if I can hold the weight for more than 6 seconds. If I can't, then I will use the same weight until I can hold it for 6 seconds.
This style of exercise is very intense, so you can't do too many of them. I limit myself to a maximum of three total reps per daily workout, giving myself 1-2 minutes of rest between each complete max contraction rep. For example, if I were exercising my back I would use the one-arm pull-up as my overload exercise. After I completed three max contraction reps (or 3 sets of 1 rep) I would then move on to a traditional, heavy, full-range back exercise (like weighted pull-ups).
Max contraction is only one part of my approach to building muscle. When I experimented with this style of exercise, I got stronger, but not bigger. So I use max contraction to help drag my traditional, heavy, full-range exercises up in weight. I then use these heavy exercises (as well as my volume training) to maximize hypertrophy (i.e., growing muscle).
