Best Ways On Increasing Size To Your Muscles.

What would you say if I told you there is a way on increasing more muscle size in a lesser amount of time? For those of you who are interested, I'll attempt to explain a very underestimated training technique that will shock your muscles into extreme growth.
If you've been training for any length of time, you'll come to realize that your strength and size gains begin to slow down and become harder to achieve. Even though you may have used supersets in your training before, you may not know it in all its forms, or the many different ways to incorporate it into your workouts.
A superset differs from a normal set in three ways. First of all, a superset is performed with extremely little to no rest between sets, whereas you may rest up to 60 seconds between two normal sets. Secondly, a superset incorporates two different exercises which impacts the same body part, whereas a normal set has only one exercise and this will not really push your muscles to the very limits. And last but not least, supersets forces you to perform a set until failure wherelse a normal set does not push you to the most extreme. By definition, a superset is a technique where you perform two exercises in a row with next to no rest in between.
Supersets are excellent for developing muscularity, but are not, however, overly effective for building strength. They are not effective for building strength due to a reduction in the amount of weight you can handle. This reduction in weight is caused by fatigue due to lack of recuperation between sets.
Advantages Of Supersets
Supersets save time by reducing the rest interval between two exercises.
Shortening the rest period between sets will increase intensity by performing more work in less time. This is especially true if you are used to long periods of rest between sets.
Supersets also allow you to increase the intensity of your workout by overloading a muscle. This may be performed without the usual heavy weights since the muscle is destroyed by 2 exercises without rest.
As I mentioned above, there are different types of supersets.
There are 5 primary categories that supersets fall under.
The most common type of superset is the same muscle group superset. This is performed using 2 different exercises for the same muscle group. For example, supersetting dumbbell curls with barbell preacher curls. Within this category of superset, there is 3 sub-categories.
1. Pre-exhaustion superset is probably the most effective type of superset. A pre-exhaust superset is performing an isolation exercise first, followed by a compound movement. The idea behind pre-exhaustion is to take a muscle beyond its normal point of exhaustion, therefore stimulating more muscle fibers. The only real drawback with pre-exhaustion is you will only be able to use a fraction of your normal weight for the compound exercise.
2. Compound supersets can produce amazing muscle growth in a very short period of time since you are performing two compound exercises, one after another. This can be brutal on the nervous system and requires extra recovery time after a workout. The major disadvantage with compound supersets is that your form can get sloppy, increasing your chances of getting injured. 3. Isolation supersets are performed by supersetting two isolation exercises, such as rope press-downs and kickbacks. This becomes useful during pre contest or when you want to get ripped and defined. This is definitely not a method for gaining mass.
4. I find that opposing muscle group supersets are extremely effective because while one muscle is working, the other is resting. Since this type of superset allows your muscle to rest for a short period, it will allow you to build strength, as well as size. For example, biceps and triceps is a very common set of muscles used in opposing muscle group supersets.
5. The final type of superset is the staggered sets supersets. A staggered set is where you combine a major muscle with a smaller, completely unrelated muscle. This technique allows you to bring up a weak body part by working it to a greater extent each week. For example, throw in a set of calf raises between your sets of seated rows.
ConclusionIf you use this information, and apply it to your workouts, I can guarantee that you will see an increase in muscular growth. They will increase the intensity of your workouts, allowing you to blast through any plateaus you may be struggling with. One thing you have to be careful of though, is overtraining.
Supersets damage muscle tissue to such an extent, that you need to allow for sufficient recovery time. I suggest using supersets every two to three weeks

Other then supersets, increasing weight or resistance,performing more repetition(keep it in the range of 6-12 reps is the best to stimulate muscle fibers), performing more sets(maximum of 5 sets) and moving resistance slower than normal( tempo 322)

More advanced methods are as follows:
1.Pre-exhaust (perform an isolation exercise first and immediately continue with no rest on a compound movement. ex. chest flye and then chest press)*this has already been mentioned above.
2.Static holds (hold the resistance in the hardest position of the range of motion. ex. the top position during a leg extension)
3.Partial reps in weak range (perform a portion of the rep where you are weakest. ex. the top half of a rep of leg extensions)
4.Strip-set (after a warm-up set, perform 3 sets back to back with no rest while starting with the heaviest weight possible and each time strip off some weight to allow you to continue)
1 1/2 reps (perform one full rep and then on the second rep only perform half the normal range of motion and then return to starting position to begin the next rep. ex. one full rep of lat pulldowns, pull second rep all the way down, resist weight back up but only half way and then pull back down)
These are just a few examples of methods of increasing intensity to ensure progress. The key point to remember is that whatever you do it must be progressive in order for it to elicit a physical change. This is even more critical for those looking to increase muscle size.
Although this blog is geared towards individuals who are interested in gaining muscle size, the principles can also be used for individuals who want to build strength, increase metabolism, or tighten and tone muscles. THE MOST IMPORTANT THING IS TO SQUEEZE/FLEX or whaever you want to call it WHEN YOU ARE LIFTING WEIGHT. Believe me it absolutely, without a doubt gives you an extremely pumped feeling in your muscles because it stimulates muscle fibers.
General Recommendations For Different Goals
If your goal is to tighten and tone muscles:
Focus on increasing reps(15 reps and above), decreasing rest, and changing exercises frequently.Training each muscle group twice per week and performing fewer sets of many different exercises (1-2 sets per exercise)

If your goal is to increase strength and power:
Focus on increasing weight lifted. Train each muscle group once every 7-10 days.
perform multiple sets of each exercise (2-5 sets per exercise) and remeber to do low reps(1-5 reps but with heavy weights).

If your goal is to increase muscle size:
Focus on shocking muscles by changing variables frequently (exercises, set and rep schemes, rest time, etc).Train each muscle group on a variable schedule (experiment by training a muscle group 3 times a week and then once every ten days).Performing multiple sets for a while and the perform single sets for a week or two and keep your repetition at the range of 6- 12 only!
Final Reminders
The recommendations above are general and of course would need to be adapted and adjusted for your personal goals and experience. For those of you who are advanced and may be thinking there's no way you can build strength by training once every 10 days I challenge you to try it for at least 4 weeks, or those of you who think that you need to stick to the same basic movements like bench to build size I challenge you to try shocking the muscles by changing the exercises you perform each week for 4 weeks, and those of you with little experience I hope that you'll throw away the fitness magazines and learn what really works. And another reminder before I forget. Remember to get sufficient rest(at least 8 hours of sleep) and you have to eat well to grow well(do not expect to grow like Arnold, Ronnie or even Jay Cutler if you are going to eat like tweety bird). Keep all this totally proven facts in mind.