A large part of the people, especially beginners, dreams of a fast increase in muscle mass. Unfortunately this is not possible, because the muscle fibers must be properly stimulated by a certain time to be able to grow. However, you can use some training in the procedures by which these increases can be accessed faster. Meet 10 training tips to build muscles faster.
1. Always put your workouts with exercises polyarthritis
As already surely know, this is heavy, complex exercises contribute the most to the growth of muscles. Therefore, each workout should be based on multi-joint exercises such as squats, deadlifts, lunges, pull-up and extrusion. A good choice will also be pushing sleds or carrying suitcases (or other equipment), because you can use these exercises really heavy loads, and they involve all the muscles to work.
These exercises should constitute the majority of the training plan (approximately 80%). The remaining 20% can be used for exercises such as flexing forearms with a barbell / dumbbell or attraction thighs to belly overhang on the stick.
2. Apply Split to maximize the regeneration process
Without a doubt, you have to train your muscles with appropriate frequency, so that they can grow. The second most important factor is the body’s ability to regenerate quickly, to be able to get back to the gym again. Therefore, training in the form of Split, divided into upper and lower parts is a very good option, because you are able to practice really hard, with high volume and still maintaining the desired frequency.
3. Increase the volume of training and stay for heavy load
Training a high volume of high load can be very advantageous due to three main factors:
More muscle is under tension. When the muscle contracts, it generates a mechanical stress which causes tension. This in turn gives rise to some changes that trigger protein synthesis and muscle fiber growth.
Lifting the load, in particular longer time muscle, causing damage. This comes in the eccentric phase of the movement, so just focus on it will lead to the release of growth factors that stimulate protein synthesis. Moreover, when the muscle fibers are damaged, the cells swell of withdrawal of fluids (this is known under the term muscle pump), which leads to increased protein synthesis in the framework defensive response.
Metabolic stress occurs when the products of the anaerobic metabolism, activate previously inactive cells which lead to an increase in muscle tissue. Metabolic stress also causes the release of testosterone, growth hormone and IGF-1 which make it recover faster and can play an important role in protein synthesis.
Basic training program for high-volume, which includes a moderately heavy weights, can assume:
65-85 weight% of the maximum weight
series number from 4 to 10
number of repeats from 6 to 15
4. Adjust to the type of exercise of the muscle fiber
If you reach a certain base already, in the form of strength and muscle mass, do not be afraid to turn isolated exercise plan. They will help to involve specific fiber fast- and slow muscle.
For example, the upper thigh muscles will be harder involved during such exercises as: deadlift on straight legs, or “good morning”, while the lower thigh muscles will work harder while bending the legs to the buttocks.
5. Always count the pace of exercise and lengthen the time under tension
Majority of people do not pay attention to a very important factor, which is the speed of movement. They raise and lower the weight as they like. This is a big mistake, because the rate or speed of execution of each movement, is of great importance in stimulating the muscles.
In most workouts you should keep a moderate pace, or 3-6 sec. eccentric motion and 1-3 sec. coaxial movement. This will ensure extended period of time under tension and muscle activation both fiber fast- and slow-twitch.
The slow pace of exercise, resulting in improved muscle metabolic adaptation, which manifests itself in an increase in the amount of glycogen, creatine and ATP. This is exactly what you need, when you want to change your body.
This of course does not mean that you do not have to do any moves at a fast pace. However, 70-80% of exercises should be performed slowly.
6. Train to muscular failure
Training to muscular failure occurs when we are no longer able to perform more reps, keeping the correct technique. This causes muscle damage and the response in the form of high protein synthesis, which leads to better muscle development.
Below are a few tips on how to train to muscular failure:
beginners should focus on achieving the fall of preserving the correct technique, avoid movement defrauded and put emphasis on the quality of training;
If you train with a heavy load and you want to increase the volume, train only to fall at the last series;
people can take advantage of advanced technique where short breaks in the middle of the series. Eg. By doing deadlifts Adjust the weight with which you can perform 6 reps. Take them, rest 20 seconds. and proceed to repeat the fall. Again, rest 20 seconds. and again to make a series of fall. And 2 minutes rest repeat unit.
7. Control the rest time
Uncontrollably rest time is a serious mistake used by many people in the gym. Recovery time is as important as the number of repetitions or load chosen because it affects muscle stimulation.
For example, the training with short intervals (10 sec.) Can be a very good way to call metabolic stress and release of large amounts of growth hormone, but the training in this way all the time will make the strength increase stops occur, and no significant increase in muscle or they will be too small.
In turn, long pauses are unfavorable, when your goal is to gain lean muscle mass, because wasting time, we can spend the muscles under tension. In such a situation, metabolic stress and muscle pump will not practically exist.
If you depend on a larger metabolic stress, use the break in around 60 seconds. However, if you train with a heavy load, use a break of up to 2 minutes. Training plan designed to build muscle rarely use weights that require longer break.
8. Share your training to the appropriate phase
When you’re new to strength training, the first thing you will notice will be the improvement of strength and coordination. Significant changes in muscle size occur only after the next 6 weeks. However, this does not mean that you should perform the same workout all the time.
Instead of forcing the body to scooping forces, you should change the types of training based on the volume and intensity. It is best to make changes every 3-6 weeks. There are 2 basic parameters, which should be guided by selecting the sets and reps:
Accumulation – is the phase of a large volume, weight, use more of a lower limit of 65-85% of the maximum weight and more runs. Unless you are a beginner, do not be afraid to occasionally perform even the 8 Series 1 exercise.
Intensification – will help to train newly developed muscle fibers to be able to cope with more weight, try to use the weight in the upper limit of 65-85% of maximum weight, with plenty of the series, but this time with fewer repetitions
9. Use the drop-sets and repetitions forced
There are many advanced techniques to build muscle, but the most practical and tried to drop-sets and repetitions forced.
A very simple way to introduce drop-set is very intense series in which we move to the collapse of the muscle and without rest, reduce weight to 50% by weight maximum, and then repeats a series of fall.
In turn, forced repetitions are a great tool to break the stagnation. Try to use forced repetitions with more weight than usual, instead of doing additional repetitions. If the plan provides for 4 series of 12 repetitions of squats after simply increase the weight and do 12 sit-ups with the help, if necessary.
10. Avoid sedate cardio
Aerobic exercise will retard the growth of muscle, because they work in a different way on the body. This leads to the so-called. “Phenomenon of interdependence,” which Consists in the fact That people who perform strength training and endurance, do not dry Achieve growth, what to expect.
The best solution would be training here for a “strongman”, as it will also lead to the release of hormones. Interval sprints as well as pass the exam here. But whatever you choose, remember not to combine strength training and conditioning for one unit. Share them in the morning and evening sessions or perform in a completely different day.