When it comes to building muscle I have noticed that there is a distinct difference between those who do and those who don’t.
Work Capacity (not to mention general hard work), or for those who haven’t heard that before – How much you’re doing in a given amount of time by manipulating rest periods (this helps increase various anabolic hormones such as GH, IGF1 to name some).
One of the best ways to manipulate your work capacity if by dropping the rest in-between each set from say 60 seconds to 45 seconds, reducing the land lifted to continue to perform strict reps with maximal contraction or by the application of drop sets.
Here is an example:
– Ramp to 8RM
– Rest 60 Seconds, Reduce weight by up to7%
– Perform 8 Strict Reps
– 30 Seconds Rest
– Repeat Until From/Speed Slows or Loss of a Rep
– Reduce weight up to 7% & Continue Until Fully Fatigued
Pretty simple right?
This was a favourite of people such as Boyer Coe, Vince Gironda and others of their eras. Try it yourself, simply pick 3 exercises per muscle group, pre workout (Compound, Accessory, Isolation) and work hard.