Muscle building is an art that requires dedication, hard work, and most of all, perseverance. There are various training methods available for muscle building. But one component of muscle gain that we tend to skip is strength training. Major muscle groups such as arms, legs, abdomen, shoulders, hips, back, require proper training regularly. This training is the key to build and maintain muscles. Here are five tips that will help in muscle building, along with strength training.
Source: Spartan Life – Spartan Race
- Start with larger sets and moderate-intensity: Initially, the volume or the overall weight of your lift should be kept moderate as much as possible. This method will help you build up slowly but efficiently. The reason behind the efficiency of this type of workout is that lactic acid causes a burning sensation in the muscles immediately post-workout. And after intense exercise, this stimulates muscle growth by increasing hormone production, especially testosterone.
Do not jump-start with heavyweight as the possibility for injury is higher in that case. Begin with smaller weights or volume and slowly start increasing your reps. Many people tend to believe heavyweight can trigger muscle growth. But studies show that typically one can lift a maximum of 8-12 times for optimum benefits. Exercises with the individual’s body weight are the best number to start for beginners. So, if you want to see your progress, increase the effort day after day by increasing the number of sets. For example, if you follow three sets of 15 reps this week then increase it to three sets of 25 reps or five sets of 15 reps. This method is the most efficient way of enhancing your capacity. This method helps tone and build muscles better as well as helps gain strength.
- Don’t push your limits too much: Weightlifters follow a technique called train to failure. This means that you push your limits for each set until the point your muscles can’t go for another rep. The method looks hardcore from the outside and seems like it can encourage you to take more every time. But this type of training is prone to cause injury or overtraining in the long run. Neither of these can help you build muscles efficiently or gain strength.
Keep a number and increase them steadily to ensure you do not overwork your muscles beyond a certain point. Your body needs to be able to heal and build muscles at the same pace as your workout. Pushing your limits will not help you build faster, so try to stop at least 2 to 3 reps before you tire out. This does not mean you are giving up. Instead, it means you have a strategic way of burning out, rather than trying to do it all at once. Beginners should stay with 2-3 sets on an average, whereas advanced training can involve up to 5 sets as they are more comfortable with this training stimulus.
- Do exercises that engage your full body: Having a hand day, shoulder and chest day, leg day is important to focus on particular areas for development. But proper muscle build-up and strength training are possible only if your workouts engage your full body. Plan out your everyday workouts in such a way that you at least spend a portion of the training doing full-body workouts. Strength training is an important skill that comes from practice. Continuity in training is very important to ensure your workouts consistently influence your body for the better. Like sports, strength training requires dedication to each part every day. Hence follow up with daily exercises to engage all the parts of your body and do focussed exercises during the weekly cycle for muscle build-up.
- Choose free-weight compound exercises for maximum results: Compound exercises refer to the ones which involve multiple muscles during one move. These types of exercises help train the entire region rather than focus on one muscle. This ensures strength training, along with muscle growth. Exercises such as squats are compound as they work all the core muscles and upper body apart from training the lower body.
Isolation moves such as leg extensions only work on one muscle which might not benefit strength training in the long run. Choose heavy compound exercises that will help you move to heavier weights faster. Also, heavy compound exercises in your routine will mean that you will need only 7-8 exercises in one session rather than having to do 2-3 per part. One can also use supplements such as Anavar that helps boost testosterone levels and aids in muscle recovery.
Source: The Telegraph
- Direct your training towards the right results: Training for muscle growth is completely different from training for a marathon. Understand the right type of exercises that can trigger the results you expect and include only those in your routine. It seems like including everything could give better and faster results. But in reality, these training are contradictory, and you will end up seeing no results at all after so much hard work. Your training should support the biochemistry and physiology directed towards strength and muscle building. Rope in a professional to concentrate on such exercises only.
What you eat influences the results you see. So even if you are going through intense training, the only way you can see good results is if you give your body enough protein, carbohydrates, and fats to convert it into muscles. Have a healthy diet that compliments your workout and prepare a detailed diet schedule. Use supplements such as creatine and protein to help you deliver the nutrients efficiently to the body one can also benefit from using cannabis for muscle recovery and can mail order marijuana. Set realistic goals for certain durations and take feedback to ensure you are working in the right direction.