So you want to know how experienced bodybuilders can stimulate muscle growth?
Do you remember when you first started lifting?
We sure do. You were skinny, weak and didn’t know a barbell from a cowbell.
The thing is – because your body was so new to training it would respond well to even the most poverty of training routines.
Every month it seemed as though you were hitting new personal records, more muscles were popping out and you would outgrow yet another shirt.
Then it hits you – the intermediate to advanced-level plateau. All of a sudden things like nutrition, set/rep schemes, sleep and “mind-muscle connection” become huge factors in determining whether or not you make further gains.
In fact, you basically had to go back to the drawing-board and re-learn what you thought a proper resistance training regiment was (and boy were you way off).
This leads to a drastic slowdown in gains, tough plateaus and a lot of frustration.
Many people drop-out here when they get discouraged about their lack of progress.
Others adapt and truly take their training to the next level.
We wrote this article to help you avoid being one of those guys who quits. So if you are at the point where you are transitioning from beginner to intermediate/advanced, check out the article below to know how bodybuilders can stimulate muscle growth.
8 Ways Experienced Bodybuilders Can Stimulate Muscle Growth
Make Gradual Adjustments
Any time you switch to a new training program your body needs some time to adjust.
As soon as you start incorporating new exercises, set/rep schemes and split structures your body is caught off guard and the amount of weight you can usually lift will decrease.
However, after a few weeks (or months depending on your experience level) your body begins to adjust and you suddenly start making some nice gains.
The problem is that a lot of guys keep switching from one program to the next trying to find the right one for them. They don’t give their bodies any time to adjust and as a result get lackluster gains.
In the opposite category you have those guys who are performing the same exercises for the same amount of reps for years.
At this point their body is so used to doing these exercises that they no longer are effective for shocking the muscles into more growth.
Their bodies have figured out how to perform the exercises with as little effort as possible – which is a recipe for no gains.
So the real question here is how can you give your body time to adapt and make gains from a particularly program without becoming too efficient at it thereby making no more progress? Well as it turns out there are 8 ways you can make sure you avoid falling into that trap.
Check out the tips below on how experienced bodybuilders can stimulate muscle growth.
1 – Incorporate Band and Chain Training
If you work out in a “real” bodybuilding gym (not Planet Fitness) you might have noticed guys training with chains or elastic bands around the barbell.
Don’t worry – this isn’t a crossfit technique, it’s actually a legitimate training tool to make strength gains.
It’s particularly effective for people who struggle at the top of a lift, as the resistance increases the further up the weight goes.
It improves your closeout strength so that you will be able to lockout those difficult deadlifts, bench presses and squats.
2 – Reduce the Tempo
A lot of guys go through each rep way too fast – particularly the negative portion.
Instead of quickly dropping the weight you should instead slow the lift down to maximize the amount of time your muscle spends under tension.
When taken to an even higher level this isometric training can actually shock your systems into building a lot of additional muscle tissue to adapt to the strenuous activity.
3 – Get More Sleep
If you haven’t got the memo yet rest is absolutely crucial to your success as a bodybuilder.
If you are one of those guys who trains 7 days a week you are actually doing more harm than good.
You need to make sure you give your body adequate time to recover from each workout and that means taking some days off.
You also want to make sure you are getting at least 8 hours of sleep each night as this is when the majority of muscle repair occurs. If you are getting only 6 hours of sleep then you are missing out on 2 hours of gains.
4 – Improve Your Diet
This one should be obvious, but it never ceases to amaze us how many guys try to get huge while totally neglecting their diet.
While you might be able to make some gains in the short run on an all-fast food diet, over time it will limit you.
Remember that the foods you eat give you the building blocks to rebuild muscle tissue and fuel your workouts.
5 – Train Each Muscle More Often
A lot of guys tend to opt for a training split that features hitting each muscle once per week.
While this might be effective for some, others tend to get better results from training each muscle more than once per week.
Therefore, try changing your split so that your weaker muscle groups get worked several times per week.
This additional training day will also give you an opportunity to throw difference exercises at your muscles or a different set/rep scheme.
6 – Is Your Partner Right for You?
No, we aren’t talking about the sloot you met on tinder that you claim you met at a party.
We’re referring to your training partner – you know that guy you go to the gym with and spend most of the time talking with rather than focusing on your workout?
Look, a solid gym partner can be a huge asset but most of the time they are a distraction – particularly if they respond better to a different type of program than you.
Not to mention you have to find a time that is convenient for both of you to go to the gym!
If you have a gym partner that is on a similar program and pushes you to work your hardest then congratulations – you’ve found a unicorn. Otherwise, stick to going solo for now.
7 – Keep it High Intensity
For guys looking to burn fat, there’s no better training style than high intensity interval training.
It’s fast, efficient and burns a ton of calories compared to steady-state cardio. It also fires up your metabolism so you burn more calories around the clock.
For those who don’t know it – HIIT cardio involves short bursts of high-intensity activity followed up by short rests.
Repeat for 20 minutes (after a 5 minute workout) and you have yourself a fat-shredding program that is sure to get rid of those love handles.
8 – Increase Testosterone production
Did you know that many men have low testosterone production?
If you are one of those unlucky guys that has low testosterone production there are a number of things you can do to fix that.
Make sure you are sleeping enough, eating healthy, exercising regularly and taking in the right ingredients.
The best way to supercharge the natural testosterone production in your body and build more muscle without steroids is taking in an all natural testosterone booster. – See the 3 best testosterone boosters here.
These supplements will allow you to increase testosterone production and take advantage of the numerous benefits that go along with it like:
- You will build more muscle mass
- You will maintain your muscle mass better
- You will get leaner and more cut
- Your sex drive will increase as well as harder erections
- better mood and your confidence will increase
That’s why most athletes and natural bodybuilders that are serious about building muscle do everything they can to increase their testosterone production naturally.
Just make sure that the supplement you are using contains scientifically proven ingredients in generous dosages. – See the 3 recommended testosterone boosters by supplement experts here.
There you have it boys – follow these 8 tips to avoid becoming one of the many guys who drops out of bodybuilding after hitting the intermediate-level plateau.
Remember that you will always encounter bumps in the road on your journey to build the perfect body but if you stick to these fundamentals you will be able to overcome them.
So use these 8 tips to stimulate muscle growth and make the gains of your life!