Using Volume to Increase Muscle Growth


Volume can truly be your friend! It’s not like you to hate something that’s hard so get under the bar and hit out some high volume reps. You’ll be feeling fuller, harder, and be activating more muscle fibres because of the increased blood flow to the area. This is really the main principle to achieving physically bigger muscles. When you workout, the fibres within the muscle tear, it’s the recovery process that allows those fibres to mend back together and grow bigger. The larger the muscle tears, the more grow can happen. So by using the increase blood flow to the area will push out the fibres even more causing them to have bigger tears within them.

A great workout that I like to use is depicted below

Shoulder Workout

Rear Delt Raises
3 sets of 25 with a warm up weight
2 sets of 10 with working weight

Side raises
Run the rack up and down
Start with the 5 pound weight, lift for 10 reps, grab the 10 pound weight for another 10 reps, grab the 15’s for 10, ext.. all the way until you can’t get 10 reps anymore. This is done back to back without any rest in between. Once you reach the top, take a 30 second break and do the same with the highest weight first all the way down as a drop set until you end up a 5 pound weights for 10 reps.

Dumbbell Seated Overhead Press superset with side lateral raises
Dumbbell Press 3 sets x 10 reps
Plus
Side lateral raises 3 sets x 10-12 reps

Giant front delt raise series
The set up: An incline bench at approximately 60 degrees.

You’ll be completing 3 sets back to back with no rest for 10 reps each.

First set, you’ll be laying on the bench facing upwards so that you are getting a full stretch of the front delts. Complete for 10

The second set you will be seated on the end of the bench with your body 90 degrees from the ground and complete for 10 reps.

The third set you will be standing and bringing the weights up in a piston like movement for an additional 10 reps.

This tri-set will be completed a total of 3 times  

Overall this workout is designed to give you a ton of volume and allow you to get in and out of the gym quickly. You shouldn’t be resting too long and hit the sets pretty quickly. This will allow you to keep constant blood flow and pump on the shoulders for the entire workout, Happy lifting.

Comments

Post a Comment

Popular posts from this blog

Flexing can make you better!

Image
Flex till you make it! Are you someone that likes to flex in the mirror every time you walk by one? Or are you the type of person that looks at others doing this and say "Get a life buddy!" Believe it or not, flexing is a great way to build your mind to muscle connection! When you flex, it strengthens the connection that you have between the brain and the muscle. Your brain tells the muscle to contract and be body follows the command. The more/stronger that connection, the hard the contraction and better chance you have to recruit more muscle fibres. The more fibres that are involve, the more growth can happen. As you might know, when you exercise the muscle fibres breakdown and the grow comes from the rebuilding/repair of those muscle fibres. So the more you can activate, the greater growth potential exists. This is the principle and reason why flexing in the mirror is good. It allows you to feel the muscle, see the muscle, and connect with the muscle on a deeper le...
Read more

Welcome to The Bigger, Stronger, Leaner Blog

Image
The Reason, The Purpose, The Motivation We've set out to make a blog that will hopefully inspire you to become a better you mentally, physically, and emotionally. If you've found this page, i'm certain that you are looking to improve in some shape or form and want good advice and content to help you along the way. We'll keep things fun, entertaining, and educational for all levels of fitness enthusiasts. We want to appeal to anyone that is looking to become better! If your goal is to be a physique athlete, we'll have content for you. If your goal is to become a powerlifter, we've got you covered. If it's to be a better person, we'll help you out also.  It's all about business, we all do business a different way, some everyone is right depending on their outcomes and goals. Let's create something special and bring everyone along for the ride! GetItToday
Read more

Motivation from Social Media

Image
Motivation from Social Media Everyone is doing it these days on multiple social media outlets. They take to Instagram , facebook, or twitter looking at others and the exciting things that they are doing. By liking or commenting, they are fueling the other persons desire for being socially accepted. It’s a also a show of appreciation towards that individual by saying “I see you and I like what you are doing”. Some people think these things are untouchable for them, however others that are truly confident in themselves see these as motivation that makes them work harder so that they can have these thing too. It’s really how you look at things and by putting them into your thoughts you’ll help shape the life you want to have. People follow others that they like or inspire to be like. So by keeping in touch with these people allows you to always have something to look up on a daily basis. The real key to this all however is to make that motivation into reality...
Read more