When it comes to gym training, everyone is looking for ways to break through plateaus and force more muscle growth. While traditional methods like progressive overload and proper nutrition are fundamental, incorporating some unconventional techniques can significantly enhance your muscle-building efforts. Here are three unusual ways to force more muscle growth during gym training with barbells, backed by science and research.
1. Eccentric Overload Training
Eccentric training, also known as negative training, involves focusing on the lengthening phase of a movement. This type of training can cause greater muscle damage compared to concentric (lifting) phases, leading to increased muscle growth during the recovery period.
How Eccentric Training Works
When you lower the weight in a controlled manner, your muscles are under tension for a longer period. This prolonged tension results in more significant microtears in the muscle fibres, which are repaired during recovery, leading to muscle growth. Eccentric overload can be achieved by using a weight that is heavier than what you can lift concentrically, typically 120-140% of your one-rep max (1RM).
Implementing Eccentric Training
To safely perform eccentric overload training, you may need the assistance of a spotter or use machines that allow you to safely handle the heavier weight. Here are some methods:
- Forced Negatives: With the help of a spotter, lift the weight concentrically, and then focus on a slow and controlled eccentric phase.
- Eccentric-Only Sets: Use a weight that you can only handle eccentrically. Lower the weight slowly, and have your spotter or a machine assist in resetting the weight for the next rep.
- Tempo Training: Incorporate a slower tempo for the eccentric phase in your regular sets (e.g., 3-5 seconds down).
Scientific Evidence
A study published in the Journal of Applied Physiology found that eccentric training resulted in greater increases in muscle mass and strength compared to concentric training alone (Hather, et al., 1991). Another study showed that eccentric exercise induces more significant hypertrophy and strength gains than concentric exercise (Farthing & Chilibeck, 2003).
2. Occlusion Training (Blood Flow Restriction Training)
Occlusion training, or Blood Flow Restriction (BFR) training, involves restricting the blood flow to the muscles during exercise, typically using cuffs or bands. This method allows you to achieve significant muscle growth using lighter weights than you normally would.
How Occlusion Training Works
By restricting blood flow, you trap blood within the muscles, creating a hypoxic environment (low oxygen). This environment increases muscle activation and metabolic stress, two critical factors for muscle growth. Additionally, BFR training enhances the accumulation of metabolites such as lactate, which further stimulates anabolic signalling pathways.
Implementing Occlusion Training
To perform BFR training, wrap bands or cuffs around the upper portion of the limb you’re working (e.g., the upper arms for biceps or the upper thighs for quadriceps). The bands should be tight enough to restrict venous blood flow (outflow) but not arterial blood flow (inflow).
- Intensity: Use weights that are 20-30% of your 1RM.
- Reps and Sets: Aim for 15-30 reps per set, with short rest periods (30 seconds to 1 minute) between sets.
Scientific Evidence
Research published in the Journal of Strength and Conditioning Research demonstrated that low-load BFR training is effective in increasing muscle size and strength (Takarada, et al., 2000). Another study in the Journal of Applied Physiology reported similar hypertrophic responses to BFR training compared to traditional high-load training, but with much lighter weights (Yasuda, et al., 2010).
3. Rest-Pause Training
Rest-pause training is a technique where you perform a set to failure, rest briefly, then continue performing mini-sets with short rest intervals until you reach total failure. This method increases total time under tension and metabolic stress, both crucial for muscle hypertrophy.
How Rest-Pause Training Works
The short rest periods allow partial recovery, enabling you to perform more repetitions than you could in a single set. This increased volume and intensity within a single workout stimulate greater muscle fibre recruitment and growth.
Implementing Rest-Pause Training
Here’s a simple way to incorporate rest-pause training into your routine:
- Perform a set to failure: Choose a weight you can lift for about 6-10 reps.
- Rest for 10-15 seconds: After reaching failure, rest for a short period.
- Perform additional reps: Continue performing reps until you reach failure again.
- Repeat: Continue this cycle for 2-4 mini-sets or until you can no longer complete a full repetition.
Scientific Evidence
A study in the Journal of Strength and Conditioning Research found that rest-pause training leads to significant increases in muscle hypertrophy and strength compared to traditional set structures (Prestes, et al., 2016). Another study published in Medicine & Science in Sports & Exercise reported that rest-pause training enhances muscle activation and growth due to the increased time under tension and metabolic stress (Goto, et al., 2004).
Conclusion
Incorporating eccentric overload training, occlusion training, and rest-pause training can provide novel stimuli for muscle growth, helping you break through plateaus and achieve better results. These methods are backed by scientific evidence, ensuring their effectiveness and safety when performed correctly.
Bibliography
- Farthing, J.P. & Chilibeck, P.D., 2003. The effects of eccentric and concentric training at different velocities on muscle hypertrophy. European Journal of Applied Physiology, 89(6), pp.578-586.
- Goto, K., Nagasawa, M., Yanagisawa, O., Kizuka, T., Ishii, N. & Takamatsu, K., 2004. Muscular adaptations to combinations of high- and low-intensity resistance exercises. Medicine & Science in Sports & Exercise, 36(10), pp.1693-1701.
- Hather, B.M., Tesch, P.A., Buchanan, P. & Dudley, G.A., 1991. Influence of eccentric actions on skeletal muscle adaptations to resistance training. Journal of Applied Physiology, 70(2), pp.520-527.
- Prestes, J., Tibana, R.A., de Araujo, S., da Cunha Nascimento, D., de Oliveira Rocha, P., Camarço, N.F., Farias, D.L., Willardson, J.M. & Aoki, M.S., 2016. Strength and hypertrophy responses to constant and decreasing rest intervals in trained men using creatine supplementation. Journal of Strength and Conditioning Research, 30(4), pp.953-958.
- Takarada, Y., Nakamura, Y., Aruga, S., Onda, T., Miyazaki, S. & Ishii, N., 2000. Rapid increase in plasma growth hormone after low-intensity resistance exercise with vascular occlusion. Journal of Applied Physiology, 88(1), pp.61-65.
- Yasuda, T., Loenneke, J.P., Thiebaud, R.S. & Abe, T., 2010. Effects of blood flow restricted low-intensity concentric or eccentric training on muscle size and strength. Journal of Applied Physiology, 109(4), pp.965-970.
Key Takeaways Table
| Technique | Description | Benefits | Scientific Support |
|---|---|---|---|
| Eccentric Overload | Focuses on the lengthening phase of movements using heavier weights than usual. | Greater muscle damage and growth | Hather, et al. (1991); Farthing & Chilibeck (2003) |
| Occlusion Training (BFR) | Uses cuffs or bands to restrict blood flow, allowing significant growth with lighter weights. | Increased muscle activation and metabolic stress | Takarada, et al. (2000); Yasuda, et al. (2010) |
| Rest-Pause Training | Involves mini-sets with short rest intervals after reaching failure. | Increased time under tension and metabolic stress | Prestes, et al. (2016); Goto, et al. (2004) |
