So many people go to the gym day in and out, yet look no different than they were when they started. While the science of muscle building can get quite complex, you don't have to be a rocket scientist to understand how muscle tissue grows. Having a layman's understanding will give you a better idea of why certain exercises and training regimens are better than others.
Here are five muscle building tips and the scientific explanation behind them.
Muscle Building Tip #1: Hit Multiple Joints
Building muscle quickly will not work doing single joint movements like bicep curls or tricep extensions unless you are already very muscular. Multi-joint exercises like pull-ups, squats, bench presses, and deadlifts will do the job. These exercises will not only work muscles in less time, but will also allow you to use much heavier weight than you would with single-joint exercises. g
Muscle building is all about testosterone, and compound movements are shown to create optimal testosterone surge in the testes. In this study, athletes were divided into two weight training groups. Group 1 performed only compound exercises, while group 2 did compound exercises plus bicep curls. At the conclusion of the 10-week study, both groups gained roughly the same amount of muscle. Group 2, despite performing the additional isolation curls, did not have an average larger arm circumference than group 1.
Muscle Building Tip #2: Get Heavy
A lot of people that try to build muscle do not employ heavy volume training, that is, heavy weights with low repetition (typically within 3-6 rep range). Pick heavy weights and go to failure for each set.
While the studies are not completely conclusive, most researchers and trainers alike agree that heavy volume is the best course for optimal strength and muscle gains.
Remember that the keyword here is "muscle failure." This means you absolutely cannot perform another rep even if I put a gun to your head. One of the reasons bodybuilders have a partner is so there is someone there to help them when the weight gets too heavy to lift with good form. If you don't have a workout partner, just stop when you get too tired to lift with good form, rest a few seconds, then keep lifting to complete the set.
This is much better than using a weight that allows you to comfortably complete a set without muscle failure.
Muscle Building Tip #3: Do Less Cardio
Your body needs calories in order to build muscle, so if you're doing a significant amount of cardio like bicycling or running, you're burning calories that your body could otherwise use for muscle building. If you want to build muscle as fast as possible, limit your cardio to a brief 2-3 sessions of HIIT CARDIO.
Muscle Building Tip #4: Eat
To put on muscle, you have to push your muscles slightly beyond what they are capable of doing. When you do this tiny tears occur in the muscles . . . this is the beginning of muscle growth. And this is why food is important. We want the body to fill these tears with muscle created by consuming calories. Each fill grows the muscle.
So you must consume more calories than you burn. Instead of shoving anything down your throat, try to grab calories from healthy protein sources like grass-fed beef, healthy fat sources like coconut milk, avocados, and healthy carbohydrate sources like potatoes and yams. You should be eating 6-7 meals a day, or eating every three hours.
This study reveals the necessity for eating more calories when trying to gain lean mass. The science of muscle building is simple here: the more you eat, the more your body has to use for fuel for muscle recovery.
This is why we create custom meal plans for our clients and followers. If you want a custom meal plan designed to help you achieve your goals, we want to help.
Muscle Building Tip #5: Rest
To build muscle quickly, you need to fatigue a muscle group, but then give it time to rest. If you work a muscle too hard for too many days in a row, those muscle fibers will become too damaged to properly repair and grow. Typically, a muscle needs at least 72 hours to properly repair from a workout. A good rule to follow is to wait until you are no longer sore in a muscle before working it again. For example, do a shoulders and chest workout on Wednesday and Saturday, a leg workout on Tuesday and Friday, and a back, arms, and abs workout on Monday and Thursday.
Read this report on the importance of resting and the scientific study behind it.
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