While adding weight to your exercises is the best form of progressive overload, eventually you will reach a plateau. In order to stimulate new muscle growth, you will then need to include additional training techniques to your routine. These can include supersets, giant sets, rest-pause and even time under tension training. Today I would like to introduce you to another training technique that will help encourage massive muscle growth. This practice is called elevator reps.


WHAT ARE ELEVATOR REPS?


Elevator reps are a fantastic means of adding intensity to your workout and building muscle with relatively light weights. In order to perform an elevator rep, on the concentric (lifting) motion, you start by doing a half rep, then returning the weight down to start position, you then do a three quarter rep, again bringing the weight back down to start position and finally, you complete a full rep; that counts as one rep. Repeat this sequence for the desired number of reps. You can then mix this up by either starting on the bottom of the exercise or the top. My suggestion is to either alternate this each week or to find which one you find the most difficult and stick with that.


BENEFITS OF ELEVATOR REPS


Elevator reps allow you to add intensity without increasing weight. Because you can’t just keep adding an infinite amount of weight to the bar, this will provide you with an alternative means of creating progressive overload. It is also a great method for those who cannot push heavy because of preceding injury or those looking to get more mileage on their joints.


WHEN SHOULD YOU DO ELEVATOR REPS


To add some variety, you can do elevator reps throughout your workout. However, for hypertrophy, these work best at the end of your workout once you are done lifting heavy. This new stimulus is also an effective means of getting stubborn muscles to start growing again!



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  • The onset of muscular fatigue
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