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CHANGE IT UP
One of the best ways to magically manifest new muscle growth in a short period is to try training in a way that you never have before. Invest a few weeks in controlled chaos by thinking
outside the box( at least the one you are stuck in). Do you normally use sets of 10 to 12? Then try three to four, 16 to 20, or even 40 to 50. Are you an advocate of low-volume, high-intensity training? Press pause on that method for a while and give the high-set, bloodvolume protocol a shot. Try changing the way you split up your muscle groups; speeding up or slowing down the tempo of your reps; altering your grip spacing and push-pull angle; or implementing exercises you have never tried before. The more creative you get, the better.
NOTE One of the main reasons many lifters fail to make continuous progress over many years is because they do not vary their training methods enough. The human body is an adaptive machine, so you must keep your muscles and nervous system guessing.
CHARLES LOWTHIAN; PER BERNAL
4 BUMP THE“ P”
You can increase your intensity not only in the gym but also in the kitchen. A bump in your daily protein intake for a few weeks may be just what you need to finish the year with a few more pounds of muscle. For the entire month of December, try consuming an extra 10 grams of protein per meal or squeezing in an extra protein drink( containing about 50 grams) sometime during the day.
NOTE When I feel as if I am stagnating or need an anabolic boost, I often find that drinking a whey or casein shake in the middle of the night gets things moving in the right direction again.
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