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Want to build muscle but can’t or don’t want to change the weights? While training weight is a crucial factor, there are a few other ways to make a push to build muscle. In this article, I’ll show you 4 ways to build muscle without increasing the weights!
#1 Increase the number of repetitions
One way to build muscle without changing the weights is to increase your training volume by increasing the number of repetitions. For example: If in your last workout you did 3 sets of 10 reps each on an exercise with 100 kg, that gives you a total training volume of 3000 kg. If you now do 3 sets of 12 repetitions with 100 kg instead, the total training volume will be 3600 kg. By increasing the number of repetitions, you increase the training volume, in this example by 600 kg.
#2 Increase the number of sets
You can also increase the training volume by increasing the number of sets. For example: If in the last workout you did 4 sets of 8 repetitions for an exercise with 100 kg, this results in a total training volume of 3200 kg. If you now do 5 sets of 8 repetitions with 100 kg instead, the total training volume will be 4000 kg. By increasing the number of sets you increase the training volume, in this example by 800 kg.
#3 Shorten pauses between sets
Another way to build muscle without using more weight is to increase the intensity by shortening the pauses between sets. For example: In your last workout, you took a 3 minute break between sets. Now, instead of 3 minutes, you take a break of 2 minutes between sets. With a shorter rest between sets, it is much more strenuous to manage the same weight.
#4 Reduce the speed of the repetitions
You can also increase the intensity by decreasing the speed of the repetitions. For example: In the last workout, you took 3 seconds to complete one repetition. Now you perform the exercise slower, so that instead of 3 seconds, it takes 4 seconds for one repetition. With a slower speed of the repetitions it is much more exhausting to manage the same weight.
Conclusion
Building muscle without increasing the weights is possible: besides the training weight, there are other parameters that you can change to provide a stimulus for muscle building, such as the number of repetitions and sets, the pauses between sets and the speed of the repetitions. All approaches involve either increasing the overall training volume (reps x sets x weight) or the intensity. However, sooner or later you will reach a limit when you have exhausted all parameters except weight. If you want to continue to achieve progression in muscle building, you will have to increase the weight.
Did these tips help you build muscle without increasing the weights? Feel free to share your experiences in the comments, I’m happy to share with you. If you have any other questions about building muscle, you can ask me there too, I’ll be happy to help!