This is the most efficient method to make serious gains

Published on August 15, 2020 at 11:00 AM by Johanna Garner

We all know that weight plays a huge role in how mass is built during weight training, but did you know there’s another key variable that plays a role? This aspect actually can affect greatly the efficiency in which you’re building muscle.

This is the most efficient method to make serious gains

Want to start building muscle mass and getting more efficient gains? Don’t just jack up the weight, change the speed. Here are 3 different methods, each slightly different from the other:

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1. Lift heavy weights at a constant rhythm for 10-12 reps. This method is ideal for the majority of seasoned weightlifters who are looking to tack on some muscle mass. If you’re feeling like your movements are slow, take a look that the weight you’re lifting isn’t a bit more than you’re accustomed to.

2. Lower the weight and lift as fast as possible for 15-20 reps. Make sure you control the speed for the downward movement – it should be slower than on the way up. Be sure to note that this method can add considerable tension to your muscles.

3. Drop to light weights and lift as fast as possible for 25 reps. Get rid of the idea that low weight means no gains. This explosive method utilizes both concentric and eccentric movements.

Check out the video above for more!