To increase your muscles and make them bigger and stronger there are basic rules that one must follow. Scroll over as we explain here the variables that affect the process of muscle building : .
Multi joint exercises engage various muscles at the same time and increase muscular mass. Include multi joint exercises like step ups, lunges, dead lifts to burn excess calories ands gain muscle weight. However you must include single joint exercise also in your workout regime to maximise the desired results and develop muscles to its max. .
Here intensity does not mean how hard you train, instead it means measure of the weight. If you keep doing the same number of reps everyday with same weight then there will no change or increase in muscles. To maximise your muscle growth ensure that you keep lifting heavier weights. .
Instead of having monotonous sets of reps, gradually increase your reps at regular interval of time to increase the volume. When you perform high volume multiple sets of your exercise your hormonal response will be high which will result in maximising muscle mass. .
The rest period should ideally be of 3 to 5 minutes for body to recover and prepare for next set of exercise. Proper rest period allow your body recover sufficiently and promotes muscle strength. .
Split up your training sessions for different muscle of different days. For example if you are targeting your chest on Monday, then hit your triceps on Tuesday and shoulders on Wednesday and so on.
To allow each rep to give you maximum muscle growth you must do lifts faster and explosively while you are on concentric phase and slow down your speed at eccentric phase. .
This type of hard training activates growth promoting hormones which results in greater muscle mass. But you will need to keep in mind that you do not over-train your muscles as it can further lead to full stop to muscle growth. Use this kind of technique periodically only..
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