Build Muscle Like Never Before: 10 Unusual Ways to Get Bigger and Stronger

Written by James C., M.S.(C), PT

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Building muscle mass is a challenge that takes time and dedication. But, incorporating unconventional techniques into your workout routine can help shock your muscles and encourage growth.

Here are ten unconventional ways to build muscle mass:

1. Use Bodyweight Exercises

Bodyweight exercises, such as push-ups, pull-ups, and squats, are highly effective for building muscle.

Especially for those without access to a gym or equipment.

These exercises place a high demand on multiple muscle groups, leading to increased muscle activation and growth.

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They can also be easily modified to increase or decrease difficulty, making them suitable for individuals of all fitness levels.

2. Incorporate Isometric Holds

Isometric holds involve holding a static position for an extended period, putting tension on the muscle and promoting growth.

Examples of isometric holds include wall sits, planks, and squat holds.

These types of exercises are especially effective for targeting the muscles in your core, as well as your arms and legs.

3. Try Odd Objects Training

Odd objects training involves using unconventional objects, such as sandbags, kegs, or heavy tires, in place of traditional weights.

This type of training is effective for building muscle as it forces your muscles to work in new and unique ways.

It also promotes functional strength, as the irregular shape and weight distribution of the objects require your body to adjust and adapt to maintain proper form.

4. Utilize Supersets

Supersets involve performing two exercises back-to-back without rest, targeting different muscle groups or working opposing muscle groups.

This type of training increases the intensity of your workout, leading to increased muscle activation and growth.

It also helps to save time, as you can perform multiple exercises in the time it would normally take to do one.

5. Implement Giant Sets

Giant sets are similar to supersets, but involve performing four or more exercises back-to-back without rest.

This type of training is highly effective for building muscle, as it increases the overall volume and intensity of your workout.

Giant sets are a great way to target multiple muscle groups at once, leading to full-body activation and growth.

6. Try Drop Sets

Drop sets involve performing a set of an exercise to failure, then immediately reducing the weight and performing another set to failure.

This type of training is effective for building muscle as it allows you to push your muscles to their limits and beyond.

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It also helps to promote muscle endurance and increase the time under tension, leading to greater muscle activation and growth.

7. Incorporate Rest-Pause Sets

Rest-pause sets involve performing a set of an exercise to failure, then taking a short rest and immediately performing another set.

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This type of training is effective for building muscle as it allows you to push your muscles past their normal limits, leading to increased activation and growth.

It also helps to increase the overall volume of your workout, leading to greater results.

8. Use Negative Repetitions

Negative repetitions involve slowing down the eccentric (lowering) portion of an exercise, putting extra tension on the muscle and promoting growth.

This type of training is effective for building muscle as it increases the time under tension, leading to greater muscle activation and growth.

It also helps to improve muscle control and stability, promoting functional strength and reducing the risk of injury.

9. Incorporate Plyometrics

Plyometrics involves explosive movements, such as jumps, hops, and bounds.

This type of training is effective for building muscle as it promotes fast-twitch muscle fiber activation, leading to increased muscle growth and power.

Plyometrics also helps to improve coordination and overall athleticism, making it a great addition to any workout routine.

10. Use Unilateral Exercises

Unilateral exercises, such as single-leg squats or single-arm dumbbell presses, involve working one limb at a time.

This type of training is effective for building muscle as it helps to eliminate imbalances and promote symmetrical muscle growth.

It also increases the overall stability and control required to perform the exercise, leading to improved functional strength and reduced risk of injury.

In conclusion, incorporating unconventional techniques into your workout routine can help shock your muscles and encourage growth.

Try incorporating some of these techniques into your routine to see how they can benefit your muscle-building goals.

Remember, variety is key, so be sure to switch things up regularly to avoid plateaus and keep your muscles guessing.

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