Most traditional bodybuilding workouts help to strengthen and tone muscles but they do not always serve to achieve the goal of increasing the volume of muscle mass.
Luckily, there are some training methods to specifically gain volume and maximize the power of your biceps, triceps, quadriceps and other parts of the body. In this article, we tell you the best.
The super series, the best training to gain muscle volume:
In terms of muscle hypertrophy, the fact of doing more series in a single muscle or muscle group is more beneficial than following a full-body routine in which to work all the muscles on the same day at a lower intensity.
When it comes to growing muscle mass, supersets are more effective than simple bodybuilding exercises due to their ability to increase the secretion of somatropin (growth hormone) and testosterone. Therefore, the best training to gain volume in the muscles is supersets.
Antagonist superseries are a type of volume training consisting of doing a series of two exercises in which opposing muscles work without resting. For example, in the case of the arms the superseries could consist of a biceps exercise such as dumbbell lifting, bicep curl with bar followed immediately by one of triceps without rest between the two.
Thanks to this, a very high level of strength can be maintained in both muscles during exercise, with which we will achieve a maximum load that will stimulate the growth of the muscles.
In addition to antagonistic super series, exercises that work muscles agonistically can also be included in the training session to gain volume. These types of exercises work different parts of a particular muscle to accentuate in those cases. It can be used in those cases in which muscle growth has stagnated, and there are two different ways to do it.
Muscle pre-fatigue exercises
The first one is to do an isolation exercise immediately followed by a compound exercise, without rest between them. With this method, we get to load the muscle after having fatigued previously, which stimulates its development. For example, in the case of the arms, we could work the biceps agonistically by first doing a barbell curl and then a dumbbell curl.
Muscle post-fatigue exercises
The other forms of training to gain volume through agonist super series are post-fatigue muscular exercises follow the opposite pattern. First we perform the compound exercise, and then and without rest the isolated exercise or concentration.