(1) Use Proper Execution And Tention:-
One of the biggest factors is creating tension in the muscle. Many lifters neglect this essential principle and try to lift a weight that is far too heavy. This is counterproductive. Execution is the key is being able to continually hit the threshold for muscle growth as your body and muscles adapt. To keep increasing the stimulus of tension, you have to be able to make the target muscle contract harder, with greater degrees of tension, and a greater time under tension. Other muscle and momentum come into play to assist as the weight goes up or when you get fatigued. while this will allow you to move more weight for more reps, it will actually decrease the tension and stimulus in the muscle. It does not matter if you work longer or harder if the muscle you are trying to grow is not working hard and long enough to reach its threshold for hypertrophy stimulus.
Generally, when people plateau they believe that adding more volume will build more muscle. Unfortunately, when we are talking about tension, it is not just time under tension that matters. It has to be time under a significant and direct amount of tension. Simply adding more poor quality reps won’t help you stimulate hypertrophy. The key for both mechanical damages is accomplished by having a volume of high tension work, especially in the negative range.
Biochemical stress is accomplished more by having continuous tension for extended periods and taxing the same muscles energy production and waste removal systems. However, even biochemical stress will require a high degree of direct tension to reach the threshold. Low quality work will make it hard to reach the threshold for all these stimuli because of the tension is dispersed among the largest and least fatigued muscles.
(2) Try Blood Flow Restriction Training:-
Blood flow restriction training, also known as occlusion training, has grown in popularity as more research has come out showing that it boosts muscle growth. BFR entails occluding circulation of the working muscle by wrapping a restrictive implement around the limbs while lifting. The objective of BFR is to occlude venous flow without significantly affecting arterial circulation. To achieve this, the wrapping is advised to be a perceived tightness of 7 out of 10. The guideline for the load is 20 to 40% of your 1RM. In Brad Schoenfeld’s book, science, and development of muscle hypertrophy, it states, “BFR training stimulates anabolic signaling and muscle protein synthesis and markedly increases muscle growth despite using loads often considered too low to promote significant hypertrophy.”
Many believe metabolic stress is the reason BFR works. This is the build-up of training by-products called metabolites. Metabolites are implicated in promoting a hypertrophic response including lactate, inorganic phosphate, and hydrogen ions. This enhances anabolism by a variety of mechanisms, including the release of growth factors. In addition, the production of metabolites drives cellular signaling in a manner that enhances protein synthesis and satellite cell activation which are essential elements needed for muscle growth. And since the load requirement. of BFR is low you can avoid the joint stress and shear forces associated with maximally loaded exercises.
(3) Master The Mind-Muscle Connection:-
Bodybuilders have always talked about the importance of the mind-muscle connection. It is a variation of the idea of “internal focus of attention” which comes from the field of motor learning. It is the process of actively thinking about the target muscle during training and then feeling it work through the full range of motion. According to the theory, this strategy maximizes stimulation of the muscles you are trying to target while reducing the involvement of secondary movers.
There have been numerous studies that have confirmed mind-muscle connection does it fact increases activation of the target muscle as measured by electromyography. However, until recently, there have been no studies to investigate whether adopting a mind-muscle connection actually had a beneficial effect on growth.
A new study by Schoenfeld et al. Examines 30 untrained college men who performed 4 sets of arm curls for 8-12 reps on 3 non-consecutive days per week. One group was coached to focus on technique and mind-muscle connection, the other groups were given coaching cues not relevant to the mind-muscle connection. After 8 weeks, a subject who used mind-muscle connection had almost double the muscle growth in the biceps brachii compared to those using an external focus. The study found that participants made superior biceps gains by using an internal focus of attention.