Being natural comes with certain disadvantages that put you at the risk of losing your muscle mass and/or strength whenever you train not quite right for a prolonged period of time. In order to constantly make gains, you need to be able to speak to your body in a way that jump-starts the process of morphological adaptations that intend to prepare it to lift more weight. For that, you will have to learn the language your body speaks and start listening to it. After a time, you will realise that certain strategies work better than others while several are not as effective if at all.
Below you can find 5 important tips that allowed me to maximise my gains. Please remember that as I am a fast-twitch dominant athlete, these cues are initially designed for other fast-twitch lifters, like myself. I found that whenever I start crossing the 6 rep range and increase volume by building up the number of total repetitions through increasing the reps in each set, I’d start getting slower and weaker in terms of my 1rm.
Since I am not a fanatic of low volume training routines and I do enjoy performing a bit of work during each workout, I’d recommend that you can either increase the amounts of sets or exercises, to achieve more total volume where in terms of quality I’d recommend going for more exercises instead of more sets. I found that doing more exercises can simply provide you with a varied range of stimuli and thus make you gain more muscle mass and more strength. I believe it happens so because a broader range of movements will recruit a broader ranger of motor units and muscle fibers.
- Lift big and heavy: Don’t waste your time on fancy exercises just because they are fancy. Use the exercises that can supply you with the maximum muscle tension and allow you to lift the most weight!
- Be explosive: Do not focus on doing many AMRAP sets and achieving complete failure. This will make you slow and you do not want that. Perform only as many reps as allow you to maintain the bar speed and focus on adding more weight and more speed each week!
- Focus on compound movements: Big exercises are the way ago. Apart from the big three, you can get thick by doing barbell rows, seal rows, barbell curls, cheated hammer curls, skull crushers, landmine presses, close grip bench presses, board presses, good morning, stiff-legged deadlifts and so on!
- Watch your nutrition: Have an adequate intake of sodium, complex carbs, fruits and veggies, and protein. Healthy foods will help you with the gains. Supplements such as magnesium, creatine, arginine, B-group vitamins and adaptogens also help!
- Manage your stress levels: Recovery, sleep and meditation are also important. This is especially true to meditation. You don’t even realize how much more progress can you make by meditating three times a week for 30 minutes. Use meditation to reduce your stress levels, build mind-muscle connection, mind-movement connection and what’s most important, get into a deep state of gnosis and speak to your subconscious mind. Tell it that you want to grow so it knows what to do!
By using these tips, I myself and many of my athletes have increased both their strength levels and their muscle mass. I believe that such a training style might be beneficial in certain cases for people that react well to high-volume sets and need to cross a specified intensity threshold in order to get something out of it. To sum it up, by lifting heavy, explosive and sticking to 5-6 rep ranges, most of the fast-twitch dominant strength athletes can improve the efficiency of their workout, especially if they pay enough attention to their nutrition and sleep. Keep in mind that fast-twitch muscle fibers take longer to recover than slow-twitch, therefore I’d recommend an appropriate amount of rest and good quality foods to speed up the process.