Charles Poliquin wrote a post about techniques bodybuilders have been using for decades
Three mechanisms of muscle growth.
- Mechanical tension experienced based on intensity of load and time under tension causes muscle fiber damage, which results in maximal motor unit recruitment and more muscle growth.
- The local muscle damage caused by training results in inflammation, leading to the production of growth factors that stimulate protein synthesis and muscle building.
- The metabolic stress from a buildup of lactate and hydrogen ions due to anaerobic energy production triggers the release of the most anabolic hormones (testosterone, growth hormone).
Heavy Negative Training
- use loads 20-50% your concentric 1 RM above maximal eccentric load
- slow 3-4 sec eccentric tempo
Forced Reps
- recruits more motor units, which leads to greater GH response
It is suggested that you perform forced reps with a load that is heavier than normal for the given number of repetitions rather than doing extra reps.
Drop sets
- perform a high-intensity set followed immediately by the same exercise at a low-intensity with 50 percent of the 1RM
