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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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