hey guys wellcome back today i provide These Five Gym Hacks Will Boost Your Gains
if you've been doing the same workout over and over
you probably found you're no longer growing this video will show you five great gym hacks to boost your gains but it's not about changing the exercises instead these hacks work within the sets by shocking the muscle taking you further than you've been before creating more reps reaching failure more often more muscle damage and more growth for each hack we'll take you through an actual set in real time to show you exactly how it works so ready
here's a regular barbell bench press up and down at the same speed eight to ten reps and that's it right but did you know your muscles can handle more weight on the way down than on the way up more growth in the lowering part of the exercise this hack uses a spotter when you hit failure he's gonna help you up
then count you down for 10. so normal set 8 to 10 reps coming up to failure up you go and slowly down counting he's not helping you on the way down that's all you only on the way up and again count it out so your hack has added two more reps to your set and those are the reps that count when it comes to muscle growth okay this hack is called rest pause again your usual set here would probably be 10 to 12 reps hitting failure at around 12 then rest but by using rest pause within a set you get so again usual set on leg extensions going for 10 to 12. just about to hit failure rest pause 10 seconds take another rest for 10. slowly down there's more gains there so now instead of your usual 10 to 12 reps your hack has delivered 20 with the same weight if you're doing four sets use rest pause on every set increasing intensity greater effort more gains now another hack to squeeze out extra reps within your set normally fit media channel recommends good form and controlled movements so on a barbell curl you'll keep your elbows tucked in by your sides a normal set would be 10 reps and the reason you can't go any further is because you can't raise the weight
anymore but there's a hack for that complete your usual reps until you hit failure now forget good form for a second swing just do whatever it takes to get the bar up for another couple of reps but then use control on the way down take a 10 count remember more gains on the lowering part of the swinging up again and control as you go down nice and slow you've hacked extra reps you wouldn't normally get and that's where the gains come now another hack for extra reps on these lateral raises you'd normally hit 10 to 12 reps then rest full range of movement on every rep but today we're breaking the rules shocking the muscle into growth hitting failure about now your hack is to switch to half reps pushing out another 10 to 12 half wraps they're not full range of motion but these are extra reps you wouldn't normally have in the set again more reps more effort more growth next we've all heard of supersets two sets together usually for opposing muscle groups but today you're doing two exercises together for the same muscle first a compound exercise followed by isolation and we're going for back this cable pull down hits your lats for a wide back it's a compound exercise you're using a range of other muscles to help you with the movement but now comes the hack when you've done your compound movement go straight on to isolation in this case a pullover lighter weight but the muscle is already fatigued from the first exercise another great hack for putting extra effort right in on the muscle you're working for a full explainer on the difference between compound and isolation exercises
hit the link use all these hacks for different body parts and keep shocking your muscles by dropping them into your workout every couple of weeks let us know in the comments how you get
on thanks for read my post
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