if you've been doing the same workout over and over
you probably found you're no longer growing
this video will show you five great gym hacks to boost your gains
but it's not about changing the exercises instead
these hacks work within the sets
by shocking the muscle taking you further than you've been before creating
more reps reaching failure more often more muscle
damage and more growth for each hack we'll take
you through an actual set in real time to show you exactly how it works so
ready
here's a regular barbell bench press up and down at the same speed
eight to ten reps and that's it right but did you know your muscles can handle
more weight on the way down than on the way up
more growth in the lowering part of the exercise
this hack uses a spotter when you hit failure he's gonna help you up
then count you down for 10. so normal set 8 to 10 reps
coming up to failure up you go and slowly down counting
he's not helping you on the way down that's all you
only on the way up and again count it out
so your hack has added two more reps to your set
and those are the reps that count when it comes to muscle growth
ready for another
okay this hack is called rest pause again your usual set here would probably
be 10 to 12 reps hitting failure at around 12 then rest
but by using rest pause within a set you get
more reps
so again usual set on leg extensions going for 10 to 12.
just about to hit failure rest pause 10 seconds
six more reps
take another rest for 10.
and go again
slowly down there's more gains there
so now instead of your usual 10 to 12 reps
your hack has delivered 20 with the same
weight if you're doing four sets use rest pause
on every set increasing intensity greater effort
more gains now another hack to squeeze out extra
reps within your set normally fit media channel recommends
good form and controlled movements so on a barbell curl you'll keep your
elbows tucked in by your sides a normal set would be 10 reps and
you're done
the reason you can't go any further is because you can't raise the weight
anymore but there's a hack for that
complete your usual reps until you hit failure
now forget good form for a second swing just do whatever it takes to get the bar
up for another couple of reps but then use control on the way down
take a 10 count remember more gains on the lowering part of the
movement
swinging up again and control as you go down
nice and slow you've hacked extra reps you wouldn't normally
get and that's where the gains come
now another hack for extra reps on these lateral raises you'd normally
hit 10 to 12 reps then rest full range of movement on every rep
until you hit failure
but today we're breaking the rules shocking the muscle
into growth hitting failure about now your hack is to switch to half reps
pushing out another 10 to 12 half wraps they're not full range of motion but
these are extra reps you wouldn't normally have in the set
again more reps more effort more growth
next we've all heard of supersets two sets together
usually for opposing muscle groups but today
you're doing two exercises together for the same muscle
first a compound exercise followed by isolation
and we're going for back this cable pull down hits your lats for a wide back
it's a compound exercise you're using a range of other muscles to help you with
the movement but now comes the hack
when you've done your compound movement go straight on to isolation
in this case a pullover lighter weight but the muscle is already fatigued from
the first exercise another great hack for putting extra
effort right in on the muscle you're working
for a full explainer on the difference between compound and isolation exercises
hit the link use all these hacks for different body parts
and keep shocking your muscles by dropping them into your workout every
couple of weeks let us know in the comments how you get
on thanks for watching