10 Fast Muscle Building Techniques

Use 1 of the 10 techniques below to build muscle faster or to break out of a muscle building plateau when you're having a tough time trying to progressively overload your muscles to make them bigger by lifting more weight, doing more reps and/or sets.

  1. Drop Sets
  2. Pause Reps
  3. Forced Reps
  4. Rest-Pause Reps
  5. Negatives
  6. Static Holds
  7. Pre-Exhaust
  8. Negative Pre-Exhaust
  9. Partial Reps
  10. Cheat Reps

1. Drop or Extended Sets

In a drop set or extended set - what you do is…

A drop set helps you build more muscle (and get stronger) by…

Making you do more reps in a set and… Since drop sets are so intense…

You should only do 1-to-2 drop sets at the end of your workouts so for example…

Anytime you do a drop set - You want to stop dropping the weight once you reached 70% of the weight you started with so if you start off with 200 pounds - your drop set should be over once you do as many reps as you can with 140 pounds and…

Also Make sure that you take off at least 10-to-20 pounds or 5-to-10% each time you lower the weight in the drop set so don't do a drop set like 200-to-195-to-190-to-185 and do a drop set that's more like 200-190-175-150-140 and…

If you still have no idea of how to do a drop set - or just want to see how a drop set is done in action - play the video below…

2. Pause Reps

Pause reps are just reps where you pause for about 2-to-5 seconds between the negative & positive parts of any exercise and…

When you pause between the negative and positive parts of an exercise… This makes your muscles do 100% of the work without any extra help from any momentum and…

The more your muscles work = the bigger & stronger they'll get &…

Pause reps can be done for all the reps in your workout but when doing pause reps - you have to remember that…

You won't be able to use the same amount of weight as you would when doing regular reps where you DO NOT pause between reps because…

In regular reps where you don't pause between the negative & positive parts - you get to use momentum to help you complete the reps but in pause reps…

You can't use any momentum and your muscles have to do 100% of the work and this is why you have use lesser weight than you normally would when doing pause reps so for example…

if you can bench press 200 pounds for 5 "regular" reps - then you would probably have to start off by doing 180 pounds for 5 "pause" reps and…

You can see various examples of pause reps being done in this bench press, chin-up, and squat video but…

You can play the video below right now if you want to get a better understanding of how to do pause reps…

*You can still build muscle doing "regular" reps without pausing - it's just that pause reps work your muscles much harder and pause reps are definitely something you should try if you're having trouble building muscle

3. Forced Reps

When you do forced reps - what happens is…

You have a partner or a spotter give you just a little bit of help to MAKE YOU or FORCE YOU into doing more reps than you normally couldn't do on your own so for example…

Doing forced reps increases the workout intensity by making you do more reps than you normally could making you get bigger and stronger faster but…

Once your partner or spotter is helping TOO MUCH or if they are doing more than half the work… then forced reps are no good for building extra muscle so remember…

For forced reps to work - your partner or spotter should only help you out just a little bit to force you into doing more reps and…

Because forced reps can be very intense depending on how many extra forced reps you do… You should probably only try to do extra forced reps on the last set of your workouts and not on every set you do and…

Here's some examples where forced reps would work great…

When trying to build more muscle faster with forced reps…

Only a little bit of help or assistance is required by your partner or spotter and once it gets to the point where your partner or spotter is doing more than half of the work - STOP doing forced reps because at that point forced reps will no longer work for building muscle or…

You can also do Unilateral forced reps if you're alone &…

Unilateral forced reps is basically where you do forced reps by yourself doing unilateral exercises where you use only one arm or one leg to complete the exercise - for example…

If you're doing one-arm bicep curls… You can use the non-working arm to assist the working arm by 'forcing' that arm to do more reps and for another example of unilateral forced reps…

If you're doing one-legged leg extensions then you can use the non-working leg to force more reps out of the working leg but with unilateral forced reps…

Follow the same rules as for forced reps and stop doing unilateral forced reps once  it gets to the point where your non-working arm or leg is doing more than half of the work and…

Play this video below for an example of forced reps…

4. Rest-pause Reps

Here's some guidelines when doing rest-pause reps

5. Negatives

What exactly are negatives?

Negatives or negative reps are the part of any weight training exercise where you're not doing any actually pushing or pulling so for example…

Here's 3 ways you can do negatives to build muscle…

1. Focus more on the negative

You can focus more on the negative part of any muscle biding exercise you do by taking 3-to-10 seconds to complete the negative part of each rep so for example…

Proper exercise technique requires you to take at least 3 seconds to do the negative part of any muscle building exercise and if you're taking less than 3 seconds to do the negative parts of your muscle building exercises…

Then you're probably using momentum (and not your muscles) to complete most of your reps making it harder for you to build muscle so focus more on the negative to build muscle faster and/or if you're having trouble building muscle.

2. You can do Heavy negatives

When you do heavy negatives you use heavy weights that are more than 90% of your 1-rep max (or the most weight you can lift one time) and you do multiple negative ONLY reps that last for 8-to-15 seconds and…

If you can't do the negative part in more than 8 seconds then the weight is TOO Heavy and if you can do the negative part in more then 15 seconds then the weight is TOO light and…

The weight is probably going to be too heavy for you to do the positive part or the pushing or pulling part of the exercise by yourself so…

You're going to have to find a way to get the weight back into starting position so you can quickly do another heavy negative rep without too much rest and you can do that by…

Having a partner help you push or pull the weights back into starting position and if you don't have a partner… Watch the video below to see how to do heavy negatives without a partner…

3. Use negatives to do more reps

After you've done all the regular (positive + negative) reps you can do on a set of any muscle building exercises… you can keep doing negative only reps using the same weight to get a more intense muscle building workout so for example…

4. You can do Light or Super Slow negatives

You can do super slow negatives using lighter weights that are at least 70% of your 1-rep max where you would take 20-to-60 seconds to complete the negative part of each rep you do and when you do super slow negatives…

You only need to do 1-to-5 reps per set because if you do them right… Your muscles will be so exhausted that you won't be able to make it to 20 seconds after doing 1-to-5 reps and since super slow negatives are very intense…

You may have to cheat on the positive part or have a partner help you quickly get back into starting position to help you do another super slow negative rep and…

You can watch the video below for an example of super slow negatives…

6. Static holds or Peak contractions

A static hold or peak contractions is where you hold or contract (flex) the muscle you're working at the end of each rep for about 2-to5 seconds so for example…

In a bicep curl - once you curl the weight all the way up - before you lower the weight back down - you would flex or squeeze your biceps muscles for 2-5 seconds to work your bicep muscles even harder and…

Look at this OverHead shrug and drag curl video for good examples of static holds or peak contractions or…

Just look at this video below to see an example of Static holds or Peak contractions…

7. Pre-exhaust

Whenever you're having a hard time making a particular muscle on your body look better… you can pre-exhaust that muscle to make it work harder to help make that muscle look better, get bigger or look more defined so…

To pre-exhaust a muscle you're having a hard time trying to make look better…

Lets say you're having a hard time getting your thigh muscles to grow - what you would do is…

Here's more example s of how to pre-exhaust muscles…

You don't have to do the example pre-exhaust workouts above but…

8. Negative Pre-exhaust

A negative pre-exhaust set is just like a pre-exhaust set except this time…

You're going to do a Super-slow 20-to-60 second negative rep before doing your regular workout set so For example…

A fast way to get bigger biceps using negative pre-exhaust reps is to…

When using Negative pre-exhaust reps…

Click play to see an example of negative pre-exhaust reps…

9. Partial Reps

What exactly are partial reps?

A partial rep is anything less than a full rep so if you do pushup without coming all the way down and touching your chest to the floor then that's a partial rep and you can play the video below to see various examples of partial reps being done…

2 ways you can use partial reps to build muscle faster…

1. Use partial reps to do more reps

You can use partial reps to help you do more reps on a set so you can extend the set helping you increase the intensity of a set to help you build more muscle so for example…

2. You can do heavy partial reps

You can also do heavy partial reps where you use 90% or more of your 1-rep max  (or the most weight you can lift one time) and do multiple reps with that weight so for example…

Doing lots of partial reps using heavier weights that are 90% or more of your 1-rep max is a good way to increase the intensity of your muscle building workouts to help you build muscle faster and it'll also help you break out of a muscle building plateau so…

You can take your regular workout and replace it with nothing but heavier partial reps just to give you something new in your workouts but heavy partial reps should only be done in a rack or smith machine if you're by yourself or make sure you get a partner or spotter if no rack or smith machine is available.

10. Cheat reps

Cheat reps are what you do when you are alone when you don't have a partner to help you do forced reps and Cheat reps are usually done only with isolation exercise since it would be dangerous to attempt to do cheat reps alone with heavier compound exercises but…

When you do cheat reps - what happens is…

You cheat just a little bit by using bad form on an exercise to make you do more reps than you normally couldn't do on your own without cheating so for example…

Play the video below to get a good example of me doing some extra cheat reps with bicep curls…

Cheat reps help you get stronger and bigger faster by…

Making you do more reps than you normally could but…

Once you cheat TOO MUCH or once your form is so bad that all you are doing is bouncing, swinging, or using mostly momentum to move the weight then cheat reps are no good for building extra muscle so remember…

For cheat reps to work - only cheat a little bit and because cheat reps can be very intense depending on how many extra cheat reps you do… You should probably only try to do extra cheat reps on the last set of your workouts and not on every set you do and…

Here's more examples of exercises where cheat reps would work great…

When trying to build more muscle faster with cheat reps…

Only cheat a little bit and once it gets to the point where you are cheating TOO MUCH by using only momentum to move the weight - STOP doing cheat reps because at that point cheat reps will no longer work for building muscle.

I'm Adrian Bryant, I started NowLoss.com to help you look better naked & if you're serious about losing weight…

Use My Fat Loss DVDs which Chris used to Lose 137 pounds in 7 months & Sue used to Lose 124 pounds in 6 months

Back to Top

Click to Comment


Incorrect please try again

NowLoss.com en Espanol
About | Contact | Privacy Policy | Disclaimer | Sitemap
Write for NowLoss.com / Become a contributor
© 1996-2018 NowLoss.com