These Five Gym Hacks Will Boost Your Gains

 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

ready for another

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

more reps

so again usual set on leg extensions going for 10 to 12.

just about to hit failure rest pause 10 seconds

six more reps

take another rest for 10.

and go again

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

movement

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

until you hit failure

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