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"They have to perform an almost-endless number of sets before achieving any significant stimulation in their back muscles." Ask a trainer in the gym (or a buddy who knows his stuff) to watch you while you perform a pullup.

Correct any errors in your posture, grip, and execution. Build a strong “muscle-mind connection” Gaining muscle isn't just a physical game—not if you're striving to take things to the next level. "Individuals who establish a proper 'Muscle Mind Connection,' focus on activating the targeted muscles to produce higher levels of muscle stimulation," Seedman says.

"For most athletes, 80-90 percent of the results they’ll ever achieve will come from basic, hard, and heavy compound movements," he adds.

The majority of guys can stick to larger movements and heavy sets; that's more than enough to stimulate muscle growth.

Take a heavy bent-over row, for example; this exercise hits the entire upper back while stimulating the biceps, forearms, glutes, hamstrings, lower back, and rear delts.

Mastering moves like this will add functional size through your body, aerobic efficiency, and—of course—strength.

After the isometric (pause), you want to forcefully drive the weight back to the starting position before repeating this cycle for your desired number of reps.

"This method of training helps eliminate asymmetries, increase stability, enhance mobility, and optimize force production," he says.

Better yet, you won’t need to complete as many reps.

Aside from increasing your strength and size, you’ll see a major increase in caloric expenditure during your gym sessions. Compensatory acceleration is just a fancy term describing a scenario where you lift weight as powerfully and explosively as possible during the concentric (lifting) portion of the movement.

If you’re crunched for time, this is one of the best way to maximize reps and load. Pair opposing muscle groups "By pairing opposing muscle groups or opposite movements together—such as biceps with triceps, or rows with bench press—you'll save time in the gym and improve your performance on both lifts," Seedman says. The more you accelerate, the more force you can put into the movement.

"The weight may move relatively slow, but as long as the intention is to produce maximal speed on the lifting phase, then the desired effect will be produced," Seedman says.

This technique helps innervate (stimulate into action) more fast twitch muscle fibers, which have the most potential to grow, he adds.




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