4 Ways to Build More Muscle

Author: Matthew Oliver

Here are my tips to how you can gain more muscle in your arms. There are a lot of mistakes in training that can be made. You need to train smart not hard. Here are a few recommendations from my experience of how you can see some good results in your training! 

1. Reverse Pyramids -Reverse pyramids start with the heaviest weight/fewer reps, when your muscles are less tired and end with the lightest weight/most reps. More overload means more growth. 

2. Super Set - Causes your muscles to adapt and grow stronger by doing two exercises together

3. Dropsets - Works best on machines that let you quickly decrease the load. Drop the weight by 20-30% after a set.

4. Rest Pause - train beyond failure without using a spotter or lightening the load. Once you fail or break form, rest 10-20 seconds then go to failure again. 

References:

Black & White Bench Press Spot Image - https://spotmebro.com/wp-content/uploads/2016/04/help-1024x682.jpg