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To beef up faster in general, the most important thing is the level of intensity in your work out, and of course the consistency over time in which you workout, and among other things. However, these techniques will focus on the INTENSITY aspect, as it is the most important thing i believe to beef up faster.
1. 60-100 reps
The more reps you do with lighter weights the more you will be able to do when you go back to heavier weights. You will have to do this for a while to build up your muscle endurance. When you transition back to heavier weights it gets easier and you might notice physiological changes that you never noticed before. By the way, this doesn't have to be just weights they can also be calisthenics. It would probably be easier doing calisthenics first, but in all actuality doing 60-100 reps straight won't be easy even doing calisthenics. So, you've got to ask yourself how bad do you want this?
2. Flex Hard After
Also known as isometrics, this technique will reach muscle areas training misses. It will help you get that chiseled look you see on Bruce Lee, rather than that soft puffy look you see on WWE wrestlers. I've found doing this allows me to be less fatigued when i continue on doing more sets. I'm actually more energized when i flex and hold my muscles in various poses afterwards. What it's doing is contracting your muscles and giving them more isolated tension keeping them active for a longer period of time to avoid falling into the stage of relaxation where the level of energy plummets, forcing you to have to start it up again.
3. Reduce Rest Time
For the same aforementioned reasons, reducing your rest time avoids putting your muscles in a stage of relaxation where your energy starts to plummet. To keep your muscles energized and active reduce your rest time to less than 60 seconds.
4. Do Them Slowly
Doing it slowly definitely makes the workout more intense. When you do this, however, make sure that your contracting and extending smoothly like water. In other words, there should be no hesitation or rigidness in your movements. Instead, do them slowly and smoothly.
5. Flexing While You Do It
Another form of tension other than isolated tension is dynamic tension. This is when you do your exercises and flex your muscles hard while you do them.
For instance, if you are working on a upper body part, while you do that you can flex all your other upper body muscles to create dynamic tension. When you do these exercise remember to use all of your body's energy, whether its physical, mental or emotional.
*****Bonus: 6. Eat It Up
The more you workout and the more muscle you build the more you will need to eat. You will find you get hungry a lot easier, so keep your body filled with good protein and fats.
 
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Another top5!!  Good shit man
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Very nice man. Was thinking of going to the gym again... OHHH YEA
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One of the first lists i've seen that I actually somewhat agree with. However in number 1, the best way to increase muscle mass is actually more to do heavier weights for lower reps and trying to max out. Doing many repititions basically only will tone your muscles which kind of goes against your whole "beef up faster" list.
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If you are manly you do pull ups/chin ups.
And if you are really badass you do pull ups with one arm.
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Sweden5462 Posts
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hmm I never have heard about the flex hard afterward bit, maybe I'll try that
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On October 17 2009 04:10 Vero wrote:
2. Flex Hard After
Also known as isometrics, this technique will reach muscle areas training misses. It will help you get that chiseled look you see on Bruce Lee, rather than that soft puffy look you see on WWE wrestlers. I've found doing this allows me to be less fatigued when i continue on doing more sets. I'm actually more energized when i flex and hold my muscles in various poses afterwards. What it's doing is contracting your muscles and giving them more isolated tension keeping them active for a longer period of time to avoid falling into the stage of relaxation where the level of energy plummets, forcing you to have to start it up again.
Actually the "chiseled" look exhibited by Bruce Lee is exclusively the product of his muscle mass and bodyfat percentage (and possibly hydration level) - it has nothing to do with whatever isometric training he may have done. The professional body building physique looks puffy because they have very large muscles. It's true that their muscle won't often have the same cross sectional 'quality' in terms of its ability to produce maximal force compared to say...olympic lifters or powerlifters (as more of it may be the result of 'sarcoplasmic hypertrophy' ), but muscle doesn't look any different on the outside on account of what it contains. Even if we are talking about constitution rather than appearance, I've not heard much about isometric training maximizing myofibrilic hypertrophy - could you be more specific?
All in all, the only suggestion I've heard substantiated elsewhere is the "bonus" - obviously you're not going to increase your mass if you don't put mass in your body.
What is your experience and education relating to exercise or related disciplines?
Edit - I support Boblion's suggestion to incorporate pullups/chinups (use full ROM, weight them after you can do ~15 in a set unweighted). A bodybuilding thread is also not complete without due advocation of squatting/deadlifting (once you've learned the form from a qualified individual due to dangers of poor execution).
Edit 2 - Sorry, I don't mean to be nasty to the OP. If these principles have worked for you that's great, but you should qualify them as such, rather than accepted secrets or 'techniques'. (In fact in the exercise world accepted tenants often turn out to be myths anyway!)
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The Starting Strength program disagrees with points #1 and #3.
#2 seems pretty limited in usefulness.
#4 is important for some exercises, but not for exercises that are focused on developing explosive power.
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I'm sorry but you know little to nothing about bodybuilding.
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60-100 reps?!
In general, if you want to "beef up" you should probably do higher weight and lower reps. 60-100 is good for muscle endurance but beefing up? not so much.
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On October 17 2009 12:05 LittleBallOfHate wrote:
I'm sorry but you know little to nothing about bodybuilding.
What's off about his points? (asking out of curiosity, not to be a jerk)
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Haha, this guy is the greatest troll of all time.
I will be completely honest and say up front I dont know if this blog has a lot of mistakes in it or not (I dont work out or body build). But I do know some of his previous blogs had some super bogus info in them.
The funny part though is how serious a lot of people tend to take them. That is the sign of a truly masterful troll. Hopefully he will continue to not really reply to anyone's comments and just continue to pump out advice blogs!
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On October 17 2009 16:17 HuskyTheHusky wrote:
Haha, this guy is the greatest troll of all time.
I will be completely honest and say up front I dont know if this blog has a lot of mistakes in it or not (I dont work out or body build). But I do know some of his previous blogs had some super bogus info in them.
The funny part though is how serious a lot of people tend to take them. That is the sign of a truly masterful troll. Hopefully he will continue to not really reply to anyone's comments and just continue to pump out advice blogs!
Mmm I disagree. Parts 4 and 6 were fairly dead-on. While the rest would help, I am not certain if they are for beefing up for more for cardio/aerobic exercise.
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#4 is 100% wrong. The best way to promote muscle growth is to do reps as fast as you possibly can while maintaining perfect form. Watch any video of anybody big doing an excercise...
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United States22883 Posts
Top 5 worst Vero blogs of all time:
1. This one
2. The one before it
3. The one before that one
4. The one before that one
5. The one before that one.
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Calgary25996 Posts
What are you basing any of this on? 60-100 reps? Are you fucking insane? I have never, ever heard of anyone advocate that.
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On October 17 2009 20:38 Jibba wrote:
Top 5 worst Vero blogs of all time:
1. This one
2. The one before it
3. The one before that one
4. The one before that one
5. The one before that one.
Well, he only has like seven total. I find it amusing how he manages to temper the ridiculous bullshit that forms the meat of these "top 5" blogs with just enough reasonable material that most people take the entire thing seriously. If nothing else, he truly is a masterful troll.
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On October 17 2009 20:38 Jibba wrote:
Top 5 worst Vero blogs of all time:
1. This one
2. The one before it
3. The one before that one
4. The one before that one
5. The one before that one.
Gold lol!
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I don't think #1 is good at all for "beefing up" To add mass/strength you want to do much lower reps in the 4-8 range, doing absurdly high reps like that will only increase your endurance
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On October 17 2009 06:37 Slithe wrote:
The Starting Strength program disagrees with points #1 and #3.
#2 seems pretty limited in usefulness.
#4 is important for some exercises, but not for exercises that are focused on developing explosive power.
Starting Strength is right. I grew like a fucking horse on it.
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I stopped reading after #1.
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On October 17 2009 23:42 decafchicken wrote:
I don't think #1 is good at all for "beefing up" To add mass/strength you want to do much lower reps in the 4-8 range, doing absurdly high reps like that will only increase your endurance
Eh?
I thought it was something like 3-7 for pure strength 8-12 for mass/strength and 12+ for actual mass.
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On October 17 2009 18:50 unSpeake wrote:
#4 is 100% wrong. The best way to promote muscle growth is to do reps as fast as you possibly can while maintaining perfect form. Watch any video of anybody big doing an excercise...
I think you bring up a good point. I've been thinking about this one. All i know is that doing them slowly and smoothly makes it much harder for me to do more reps. So that goes back to the intensity aspect.
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EPT
