When it comes to building upper body muscle, traditional advice often focuses on well-known strategies such as progressive overload, good nutrition, and sufficient rest. However, if you want to take your upper body gains to the next level and see faster results, some unconventional methods backed by science can help.
Below are five unusual techniques you can incorporate into your training regimen to speed up upper body muscle growth.
1. Eccentric Overload Training
One of the most overlooked techniques in strength training is focusing on the eccentric (or negative) portion of an exercise. The eccentric phase is when the muscle lengthens under tension, such as when lowering the weight during a bicep curl or bench press. Research has shown that eccentric overload training can stimulate greater muscle hypertrophy compared to regular concentric-eccentric training.
How It Works
During eccentric movements, your muscles can handle up to 30% more weight than during concentric actions. By using a weight that is too heavy for you to lift concentrically, but manageable during the eccentric phase, you maximise muscle fibre recruitment and induce more muscle damage, which is a key factor in muscle growth.
A 2017 study published in the European Journal of Applied Physiology showed that eccentric overload training increased muscle hypertrophy by as much as 18% more than traditional training in some cases (Franchi et al., 2017). Incorporating this technique into your upper body exercises, such as bench presses, lat pull-downs, or shoulder presses, will likely give you a significant edge in your muscle-building journey.
Practical Application
To incorporate eccentric overload into your training, perform the eccentric phase slowly (3-5 seconds) while using a spotter or machine to help you reset or assist in the concentric phase. For example, if you are performing a bench press, lower the bar to your chest slowly, and have a spotter assist you in lifting it back up. This allows you to overload the eccentric phase without compromising safety.
2. BFR (Blood Flow Restriction) Training
Blood flow restriction (BFR) training is another unconventional technique that has gained popularity in recent years. It involves applying pressure to a limb using wraps or cuffs to restrict venous blood flow while allowing arterial blood to continue flowing. This technique tricks your body into thinking it is under heavy load conditions, even though you’re lifting lighter weights.
How It Works
BFR training increases muscle growth by creating a hypoxic (low oxygen) environment in the working muscles, leading to a build-up of metabolic by-products like lactic acid. These by-products act as strong anabolic signals, encouraging muscle protein synthesis and growth.
A 2014 study published in the Journal of Applied Physiology concluded that BFR training, when combined with low-load resistance exercises, can produce muscle growth similar to traditional heavy resistance training (Loenneke et al., 2014). BFR is particularly effective for individuals looking to minimise joint stress while still promoting hypertrophy.
Practical Application
BFR can be applied to upper body exercises such as bicep curls, tricep pushdowns, or lateral raises. Use light weights (around 20-30% of your one-rep max) and high repetitions (15-30 reps per set). Apply the cuffs or wraps tightly around the upper arms but not so tight that blood flow is completely restricted. Aim for four sets per exercise, with short rest periods (30-60 seconds) between sets.
3. Iso-Holds (Isometric Contractions)
Isometric training, also known as iso-holds, involves holding a muscle contraction without any movement for a set period of time. While dynamic movements (lifting and lowering weights) get most of the attention, isometric contractions can significantly enhance muscle growth by increasing time under tension (TUT) and improving mind-muscle connection.
How It Works
During iso-holds, muscle fibres are forced to maintain contraction without rest, which increases tension and activates more motor units. Studies have found that prolonged muscle tension can lead to greater muscle hypertrophy and strength gains. In fact, a 2015 study in the Journal of Strength and Conditioning Research indicated that isometric holds could result in a 10-20% increase in muscle thickness after just six weeks of training (Yasuda et al., 2015).
Practical Application
Incorporate iso-holds at the midpoint of upper body exercises like push-ups, pull-ups, and dumbbell flyes. For example, when doing a push-up, lower yourself halfway and hold the position for 15-30 seconds before finishing the rep. Adding iso-holds at the end of a set is another effective way to maximise muscle activation and growth.
4. Occlusion Isometric Stretching
This technique combines two powerful growth stimulators: isometric contraction and stretching under occlusion. Stretching muscles immediately after they have been fatigued from lifting can promote further muscle fibre damage, which in turn encourages greater hypertrophy during the recovery process.
How It Works
When you stretch your muscles under tension, you cause additional microtrauma to the muscle fibres, particularly in the fascial tissues that surround the muscles. A 2014 study published in the Journal of Sports Sciences highlighted that stretching a muscle after intense contraction increased muscle cell swelling, one of the triggers for muscle growth (Schoenfeld, 2014).
Occlusion stretching further enhances the muscle’s hypoxic state, similar to BFR training, promoting even greater anabolic signalling.
Practical Application
After completing a set of an upper body exercise, such as bicep curls or chest presses, hold the muscle in a stretched position for 20-30 seconds. For example, after finishing a set of curls, extend your arms and stretch your biceps by pushing your hands behind you. You can combine this with BFR techniques to further amplify the results.
5. Tempo Manipulation
The tempo at which you lift and lower weights can have a profound impact on muscle hypertrophy. While most people focus on simply getting through reps, tempo manipulation ensures that you’re spending optimal time under tension, which is a critical factor in muscle growth.
How It Works
Varying the speed of your repetitions forces your muscles to adapt to different stimuli. By slowing down the concentric, eccentric, or even isometric phases of a movement, you extend the time your muscles are under tension, which promotes more muscle damage and growth. A 2019 meta-analysis published in Sports Medicine found that slower lifting tempos, particularly during the eccentric phase, lead to greater muscle hypertrophy compared to faster tempos (Davies et al., 2019).
Practical Application
To manipulate tempo effectively, try the following protocol for upper body exercises:
- Eccentric phase (lowering): 3-5 seconds
- Concentric phase (lifting): 1-2 seconds
- Isometric phase (hold at the top): 1 second
Apply this tempo to exercises like shoulder presses, lat pull-downs, and bench presses. By controlling the speed of each phase, you’ll increase the metabolic stress and mechanical tension on your muscles, both of which are crucial for muscle growth.
Conclusion
Incorporating these five unconventional techniques into your upper body training can dramatically enhance muscle growth. Eccentric overload training, BFR, iso-holds, occlusion isometric stretching, and tempo manipulation all work by increasing muscle tension, metabolic stress, or muscle damage—key factors that contribute to hypertrophy. While these techniques might not be part of the traditional training advice, they are backed by scientific evidence and can offer an extra edge for those serious about speeding up their upper body muscle gains.
Key Takeaways Table
| Technique | Benefit | How to Apply |
|---|---|---|
| Eccentric Overload Training | Greater muscle fibre recruitment and hypertrophy | Use a slow eccentric phase with heavier weights |
| Blood Flow Restriction (BFR) | Stimulates growth with light weights and less joint stress | Wrap upper arms and lift light weights |
| Iso-Holds | Increases time under tension and muscle fibre activation | Hold muscle contractions for 15-30 seconds mid-set |
| Occlusion Isometric Stretching | Enhances hypertrophy through muscle fibre damage | Stretch muscles after completing sets, optionally with BFR |
| Tempo Manipulation | Maximises time under tension for greater muscle damage | Slow down eccentric, concentric, and isometric phases |
Bibliography
Davies, T., Orr, R., Halaki, M. and Hackett, D., 2019. Effect of training leading to repetition failure on muscular strength: A systematic review and meta-analysis. Sports Medicine, 49(12), pp.1847-1860.
Franchi, M.V., Atherton, P.J., Reeves, N.D., Fluck, M., Williams, J., Mitchell, W.K., Selby, A. and Narici, M.V., 2017. Architectural, functional and molecular responses to concentric and eccentric loading in human skeletal muscle. European Journal of Applied Physiology, 117(12), pp.2367-2377.
Loenneke, J.P., Fahs, C.A., Rossow, L.M., Thiebaud, R.S., Abe, T. and Bemben, M.G., 2014. Effects of exercise with and without different degrees of blood flow restriction on muscle adaptations. Journal of Applied Physiology, 117(11), pp. 1205-1212.
Schoenfeld, B.J., 2014. The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Sports Sciences, 32(11), pp.1197-1208.
image sources
- CrossFit myths: Photo courtesy of CrossFit Inc.
