You’re already putting in the work.
Now let’s make sure you’re actually getting paid for it.
Most people approach muscle building by thinking the answer is always more weight. And while load matters, it’s not the whole story.
Muscle growth comes from how you challenge your muscles, not just how heavy the barbell is.
These three staple principles can level up your results without fancy equipment, complicated programming, or living in the gym.
Strategy 1: Challenge Your Muscles in Two Positions
Muscles aren’t challenged the same way in every position. As joint angles change, the demands shift, with muscles being challenged more in either lengthened or shortened positions. Training both helps build more complete strength and creates a stronger stimulus for muscle growth.
What to do:
Include exercises that load the muscle in both ends of its range of motion.
An example using glutes:
Hip thrusts (shortened position) + glute-dominant RDLs (lengthened position)
Same workout time. Better results.
Strategy 2: Slow Down to Speed Up Your Results
Slowing down increases time under tension and improves your ability to actually use the muscle you’re training.
What to do (controlling your tempo):
-
The 2–1–2 rule:
Lower for 2 seconds → pause for 1 → lift for 2
(Unless tempo is already specified in your program) -
Start with bodyweight:
Dial in tempo on push-ups, squats, and lunges before adding load -
Use negatives strategically:
If you can do 5 strict pull-ups, finish with 3–5 slow negative reps
Slower reps = more intention, more control, more payoff.
Strategy 3: Go Unilateral (One Side at a Time)
Single-limb training isn’t just a “balance thing.”
It exposes strength gaps, improves coordination, and builds resilience you can actually use in real life.
What to do:
Regularly include exercises that train one side at a time.
Examples:
-
Lower body:
Single-leg deadlifts, lunges, step-ups -
Upper body:
Single-arm rows, presses, and carries
You’ll feel weaker at first. That’s not a problem.
That’s information.
Putting It All Together
These strategies work best together, not in isolation.
Here’s how to layer them in without overwhelm:
- Master full range of motion in your main lifts
- Add tempo control to increase quality
- Add unilateral variations to build balance and resilience
These aren’t radical changes.
They’re simple tweaks that help your hard work actually translate into results.
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!
