{"id":225,"date":"2020-05-11T22:48:59","date_gmt":"2020-05-11T22:48:59","guid":{"rendered":"https:\/\/www.oversizeme.com\/?p=225"},"modified":"2020-05-11T22:53:49","modified_gmt":"2020-05-11T22:53:49","slug":"change-reps-build-muscle-faster","status":"publish","type":"post","link":"https:\/\/www.oversizeme.com\/change-reps-build-muscle-faster\/","title":{"rendered":"Change Your Reps, Build Muscle Faster"},"content":{"rendered":"\t\t
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Most novice lifters follow the \u201cmore is better\u201d philosophy in an attempt to build quick muscle. But doing umpteen exercises at the gym is a recipe for burnout and, worse yet, injury. Instead, learn to lift smarter with elevator reps, a training technique that focuses on prolonged time under tension instead of hitting every machine at the sports club.<\/p>

To get the most out of your elevator reps, pick only a few tried-and-true moves and supercharge their effectiveness by lifting, lowering, and squeezing the muscle with perfect form. You\u2019ll pay extra-special attention to the lowering part of each rep because that\u2019s where you\u2019ll recruit more muscle fibers, thereby sparking new growth.<\/p>

An elevator repetition is built from three back-to-back pieces: a half rep, a three-quarter rep, and then a full rep, all in a row. That\u2019s one complete rep. It\u2019s a brutal approach, but totally worth it.<\/p>

DO THIS<\/p>

At the end of your workout, on three non-consecutive days per week, like Mondays, Wednesdays, and Fridays, perform the two exercises below using an elevator-rep approach. Do \u201c1A\u201d and \u201c1B\u201d as a paired set, without a break. Rest 45 seconds between exercise pairs.<\/p>

1A. ELEVATOR CHIN-UPS: 3 sets, 8 reps<\/p>

In case you still aren\u2019t doing pull-ups or chin-ups on a regular basis, it\u2019s time to change that. Performing the move with strict form, as opposed to a swing or kip, builds your back and biceps since you aren\u2019t using any lower-body momentum to bring your chest toward the bar. If you have gymnastics rings available at your gym, you can use those, too.<\/p>

Grab the pull-up bar or rings with a shoulder-width, palms-facing-you grip. Hang at arm\u2019s length and squeeze your shoulder blades together. Bend your elbows and pull halfway up, tensing your lats and arms, and then lower back down. Next, pull three quarters of the way up, squeezing your back and arms again, and then lower down. Finally, drive the bar into your chest, pause, squeeze your back and biceps, and lower yourself until your arms are straight. That\u2019s one rep. Repeat.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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1B. ELEVATOR SQUATS: 3 sets, 8 reps<\/p>

While barbell squats are arguably the king of all exercises, if you have access to a safety squat bar (you\u2019ll know it by the handles that stick out in the front), that\u2019ll help protect your shoulders and elbows. But this move is just as effective without one.<\/p>

Place the barbell across your traps. Stand tall and take a step back with your feet about shoulder-width apart. Brace your abdomen and drive your hips back, squatting down until your thighs are below parallel to the floor. Stand halfway back up and tense your thighs. Squat completely down again, then come three-quarters up and tense your thighs. Go all the way down again, and this time return to standing, tensing your thighs once again. That\u2019s a single completed repetition. Continue for the recommended number of reps. Change Your Reps, Build Muscle Faster<\/a><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

Most novice lifters follow the \u201cmore is better\u201d philosophy in an attempt to build quick muscle. But doing umpteen exercises at the gym is a recipe for burnout and, worse yet, injury. Instead, learn to lift smarter with elevator reps, a training technique that focuses on prolonged time under tension instead of hitting every machine […] More<\/a><\/p>\n","protected":false},"author":2,"featured_media":750,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[54,53],"tags":[],"_links":{"self":[{"href":"https:\/\/www.oversizeme.com\/wp-json\/wp\/v2\/posts\/225"}],"collection":[{"href":"https:\/\/www.oversizeme.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.oversizeme.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.oversizeme.com\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.oversizeme.com\/wp-json\/wp\/v2\/comments?post=225"}],"version-history":[{"count":0,"href":"https:\/\/www.oversizeme.com\/wp-json\/wp\/v2\/posts\/225\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.oversizeme.com\/wp-json\/"}],"wp:attachment":[{"href":"https:\/\/www.oversizeme.com\/wp-json\/wp\/v2\/media?parent=225"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.oversizeme.com\/wp-json\/wp\/v2\/categories?post=225"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.oversizeme.com\/wp-json\/wp\/v2\/tags?post=225"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}