10 Highly-Effective Muscle Shockers

Here’s a list of techniques you can employ when new muscular growth is no longer in your favor:

1. The Mind-Muscle Connection. Direct as much focus as you can toward the muscular contraction. This requires you to have a clear mind and full attention on what you are lifting. It’s a great way to overcome strength barriers, and guess what, that means more growth in the long run!
2. 21’s. Simply put, these are partial reps - perform 7 reps for the lower half of the motion, 7 reps for the upper half of the motion, and finish with 7 full-range reps.
3. Century Sets. A century is 100 years, so a century set is 100 reps. Easy enough… or is it?
4. Reduced Rest Periods. Causes an influx of growth hormone release for new lean mass and less fat, depending upon how much or how little rest you give yourself.
5. Isolation. While isolation exercises shouldn’t be your only tool, they make good finishers for additional growth.
6. Squeeze the Hell Out of the Bar! This will cause surrounding fibers and joints to contract and expand more forcefully, not to mention, stronger forearms!
7. Super-slow! Take your sweet time with this technique and slow down your cadence to about 10 seconds down and 10 seconds up. Ouch!
8. Cheated Reps. Yes, you’ve been told that bad form doesn’t have its place. And it’s true. Don’t say I didn’t warn you first!
9. Burn Outs. Lift until you can’t lift anymore. Lift until it hurts so bad you want to run home crying. Lift until those funeral plans start running through your mind!
10. I Lift, Then You Lift. Grab a buddy to come join in on some fun. You can even turn it into a little competition if you wish! Perform one rep, then your buddy does the same. You for 2 and then him/her for 2, all the way to 12-15 reps, and then go backwards! A prime grunt-fest!