You're putting in the work – now let's make sure you're getting the most out of every rep.
The problem? Most people approach muscle building by focusing solely on lifting heavier weights. But there are three simple strategies that can transform your results without fancy equipment or complicated routines.
Strategy 1: Challenge Your Muscles in 2 Ways
What to do: Include exercises that challenge your muscles when they're both lengthened (stretched) and shortened (contracted).
Make it happen:
- For your chest: Add pause push-ups (hold the bottom position for 2 seconds) alongside your regular push-ups
- For your legs: Include deep goblet squats and seated leg extension with a full range of motion
- For your glutes: Include both barbell hip thrusts and glute dominant RDLs
Strategy 2: Slow Down to Speed Up Your Results
What to do: Control your lifting tempo, especially when lowering the weight.
Make it happen:
- The 2-1-2 rule: Unless tempo is specified, take 2 seconds to lower the weight, pause for 1 second, then take 2 seconds to lift it back up
- Start with bodyweight: Master tempo with push-ups, squats, and lunges before adding external weight
- Focus on the negative: If you can only do 5 strict pull-ups, add 3-5 slow negative pull-ups at the end
Strategy 3: Go Unilateral – Train One Side at a Time
What to do: Incorporate single-limb exercises into your routine regularly.
Make it happen:
- Lower body: Single-leg deadlifts, lunges, and step-ups
- Upper body: Single-arm rows, single-arm overhead press, and single-arm carries
- Core bonus: Farmer's walks with weight on one side, single-arm overhead carries
Putting It All Together
The beauty of these strategies is that they work together. Here's how to integrate all three:
First, Focus on mastering full range of motion in your basic movements. Next, Add tempo control to your exercises. Then, introduce unilateral variations.
These aren't radical changes – they're simple tweaks that help you get the most out of your hard work!
Ready to implement these strategies? Our coaching team is here to help you master these techniques and create a personalized plan that fits your goals.
Let's get after it!
The Back 40 Bulletin is published weekly to help our community build strength and see real results. Have questions about these strategies? Reply to this blog!
