Muscle Building Strategies

• Increase repetitions

• Increase volume by adding more sets

• Increase range of motion while lifting the same weight

• Increase time under tension by manipulating lifting tempo (concentrics, eccentrics, 1.5 reps, isometric holds, etc.)

• Increase training density by completing more reps in the same amount of time

• Lift the same weight for the same amount of sets and reps while resting less between sets

• Lift the same weight with greater speed, power and acceleration

• Increase training frequency (how many times you train a particular muscle group each week which can help increase total training volume)