5 Unusual Ways to Force More Muscle Growth During Your Gym Training

Building muscle is a common goal among gym-goers, but sometimes traditional methods hit a plateau. To push past this and stimulate further muscle growth, unconventional strategies can be highly effective.

This article explores five unusual techniques backed by scientific research to help you force more muscle growth during your gym training.

1. Occlusion Training (Blood Flow Restriction Training)

Occlusion training, also known as Blood Flow Restriction (BFR) training, involves restricting blood flow to the muscles during exercise. This technique can enhance muscle hypertrophy and strength with lighter weights than traditionally used.

How Occlusion Training Works

Occlusion training restricts venous return (blood flowing out of the muscle) while allowing arterial blood flow into the muscle. This creates a hypoxic environment in the muscle, which can enhance metabolic stress and promote muscle growth through several mechanisms:

• Increased production of growth hormone
• Enhanced cellular swelling
• Increased muscle fiber recruitment

Scientific Evidence

A study published in the “Journal of Applied Physiology” found that low-load BFR training produced significant increases in muscle size and strength comparable to those seen with high-load training【Sato, Y. et al., 2005】.

Implementation Tips

1. Use elastic or pneumatic cuffs around the limbs.
2. Apply the cuffs to a tightness that allows arterial flow but restricts venous return (typically a 7 out of 10 on the tightness scale).
3. Perform exercises with 20-30% of your one-repetition maximum (1RM).
4. Aim for 15-30 repetitions per set, with short rest periods (30 seconds).

2. Eccentric Overload Training

Eccentric overload training focuses on the lengthening phase of a movement, which has been shown to induce greater muscle damage and growth compared to the concentric phase.

How Eccentric Overload Training Works

During the eccentric phase, muscles are lengthening under tension, which can cause more significant muscle fiber damage. This damage stimulates repair and growth processes, leading to hypertrophy.

Scientific Evidence

Research in the “Journal of Strength and Conditioning Research” found that eccentric training resulted in greater increases in muscle mass and strength compared to concentric or isometric training【Hortobágyi, T. et al., 1996】.

Implementation Tips

1. Use heavier weights than usual (105-120% of 1RM) for the eccentric phase.
2. Have a partner assist with the concentric phase or use tools like eccentric hooks or weight releasers.
3. Focus on a slow, controlled descent (3-5 seconds per rep).

3. Variable Resistance Training

Variable resistance training uses equipment like resistance bands or chains to alter the resistance profile of an exercise, making it more challenging at different points of the movement.

How Variable Resistance Training Works

This method provides greater resistance at the stronger phases of the movement (e.g., the top of a squat or bench press) and less resistance at the weaker points. This can lead to improved strength and muscle activation throughout the entire range of motion.

Scientific Evidence

A study in the “Journal of Strength and Conditioning Research” showed that incorporating resistance bands in squat training resulted in significant improvements in muscle power and hypertrophy compared to traditional weight training alone【Anderson, C.E. et al., 2008】.

Implementation Tips

1. Attach resistance bands or chains to barbells or dumbbells.
2. Adjust the tension so that the resistance increases as you complete the movement.
3. Incorporate variable resistance training 1-2 times per week.

4. Myo-Reps Training

Myo-reps training involves performing a series of mini-sets with very short rest intervals, keeping the muscles under constant tension and maximizing metabolic stress.

How Myo-Reps Training Works

Myo-reps capitalize on the final, most challenging repetitions of a set, which are the most effective for muscle growth. By limiting rest periods, muscles remain fatigued and under tension, which enhances metabolic stress and growth stimuli.

Scientific Evidence

A study published in “Physiology & Behavior” indicated that training with short rest periods between sets can significantly increase growth hormone levels and lead to greater hypertrophy compared to longer rest periods【Goto, K. et al., 2005】.

Implementation Tips

1. Perform a “pre-set” to near failure (e.g., 12-15 reps).
2. Rest for 10-15 seconds.
3. Perform additional mini-sets of 3-5 reps with the same weight.
4. Continue until you reach a cumulative total of 20-30 reps.

5. Incorporating Stretch-Mediated Hypertrophy

Stretch-mediated hypertrophy involves holding muscles in a stretched position under load, which can stimulate muscle growth through mechanical tension and cellular signaling pathways.

How Stretch-Mediated Hypertrophy Works

Holding a muscle in a stretched position can cause microtrauma to the muscle fibers and activate growth pathways like the mTOR signaling pathway, which is crucial for muscle protein synthesis.

Scientific Evidence

A study in the “European Journal of Applied Physiology” found that loaded stretch positions during resistance training significantly increased muscle cross-sectional area and strength compared to traditional training methods【Wernbom, M. et al., 2009】.

Implementation Tips

1. At the end of your set, hold the weight in the stretched position for 20-30 seconds.
2. Use exercises that naturally involve a stretch, such as chest flyes, overhead tricep extensions, or seated hamstring curls.
3. Incorporate this technique sparingly, as it can be very taxing on the muscles.

Conclusion

These five unconventional training methods can break through muscle-building plateaus and enhance your gym performance. Occlusion training, eccentric overload, variable resistance, Myo-reps, and stretch-mediated hypertrophy are all supported by scientific research and can be integrated into your existing workout regimen for maximum muscle growth.

Bibliography

Anderson, C.E., Sforzo, G.A., & Sigg, J.A., 2008. The effects of combining elastic and free weight resistance on strength and power in athletes. Journal of Strength and Conditioning Research, 22(2), pp. 567-574.

Goto, K., Ishii, N., Kizuka, T., & Takamatsu, K., 2005. The impact of metabolic stress on hormonal responses and muscle hypertrophy during resistance training. Physiology & Behavior, 82(3), pp. 529-534.

Hortobágyi, T., Hill, J.P., Houmard, J.A., Fraser, D.D., Lambert, N.J., & Israel, R.G., 1996. Adaptive responses to muscle lengthening and shortening in humans. Journal of Applied Physiology, 80(3), pp. 765-772.

Sato, Y., Kurobe, K., & Kumagai, H., 2005. Effects of resistance exercise combined with vascular occlusion on muscle function in athletes. Journal of Applied Physiology, 100(6), pp. 2027-2034.

Wernbom, M., Augustsson, J., & Thomeé, R., 2009. The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans. European Journal of Applied Physiology, 106(2), pp. 259-271.

Key Takeaways Table