The muscles that you have built after those long hard hours at the gym were earned one way. But, the muscles that you are going to build from now onwards are a different story entirely. Today, we are going to study in-depth on how muscle building works:
Muscle memory means that once you have trained and taught your muscles to grow, they are willingly going to regrow after a cutting phase. Even after a lengthy break. Muscles are smart and have a mind of their own. If you took them to a particular level before, they can certainly find their way back to where it all began. Nonetheless, it is somewhat challenging to boost muscle mass beyond what you have achieved before.
To gain this muscle mass, you have to get an understanding of how muscles work (think). There are certain rules and protocols that you have to follow for building muscle tissue and then find a place for them in your training program. You are going to see incredible results.
Bring Little Changes Frequently
Now, no matter how effective your training style is, the body learns fast and also stops further growth. Did you know that negative reps that lead to growth by damaging muscle fibers become ineffective after a few consecutive workouts? What happens is that when you perform the same workout repeatedly, the muscle mass gets accustomed to the training and then stops growing.
What you should do is that change the variable from one workout to the next: rep changes, rest periods, weights, time under tension, and duration of rest between each set. Allow your muscles to know the goals, but not the details.
Give Room to Your Muscles
You have to give your muscles some space to adjust themselves and adapt. This might seem opposite to rule 1. But it is essential. Muscle tissue needs to be stressed to stimulate growth. Then given time to heal. It is the healing process that leads to muscle growth. You have to incorporate recovery phases in training. Do not wait till you get burned out. Or you won’t achieve muscle growth.
See that no single body part is stressed more than 2-3 times a week. 3 is an exception. Do not exert yourself on a particular muscle group for more than six weeks. The body needs time to recover from body-part-specific training as well. There should be at least one full rest day once a week. And every 2-3 months, take off an entire week.
Focus on Nutrition
Proper nutrition is one of the most important factors that help in adding muscle tissue. Whatever you consume acts as the raw material for muscle growth. It is all about eating the right things at the right time. Have a shake with fast-digesting protein like whey post-workout. See that you eat a lot of healthy nutrients in the form of multiple meals throughout the day. Experts recommend 1.5 grams of protein per pound of lean body weight per day every day.
Changes in the Bigger Things
As said earlier, muscle tissue is smart and can adapt quickly to what you want it to do. Keeping the main goal the same, you can change the little thing. After 6-8 weeks, the muscles will catch up. This is the diminishing returns. So, you must make a significant change in your training program every 6-8 weeks. It is hard for you too as you have to change and learn new things, but it will yield results.
The key is changing the protocol. Switch from a muscle-growth phase to strength building. Jump from cross-training phase to ripping up phase so on and so forth.
One way to boost growth is by forcing the muscle to deal with the numerous demands free weights bring along. Lift the weight, stabilize it with muscles other than those used in the lifting. Stabilizers are the tiny muscles that assist in keeping the joints strong and prevent damage to ligaments and tendons. Machine training loses the stabilization part.
You need to warm up and after that, start your workout with free-weight movements. This is the most important work you will be doing. Machine work can be added later on to add volume and fulfill particular goals.
Focus on Form
Muscles have support from ligaments and tendons that do a lot more than help avoid injury. To stress properly on muscle tissue, your tendons have to be healthy. So, you have to focus on form. Not that you cannot build muscle without it, but it is going to be painful. Particularly for your connective tissues. The idea is to create stress that muscle can repair in a day or two. Performing free-weight moves with proper forms help you make stronger that helps in better muscle growth.
You might think that your form is perfect. It probably isn’t. Get a second opinion.
Adding Muscles is Hard
You should know that muscle growth is hard. The more you have, the harder it is to add. After adding a major amount of muscle tissue, the process becomes somewhat more challenging. Workouts have no short cuts. You need to put in both your time and effort and only then you can add muscles. The key is to have patience and stay disciplined. See that you continue your gym and perform challenging routines.
Change the variables of your workout. Injuries occur. It is common. Even more so when you begin to rush in. However, you can avoid most injuries by training smart.
Muscle Building is Good for Health
This is true. Muscle building is a health building. Many people are of the view that muscle building is done for the superficial purpose only. Although there is some truth to that, it does not mean that is the only reason. One feels great about himself that leads to good mental health and confidence. Along with that, simply carrying more muscles is healthy. The muscle tissue improves the metabolic rate and helps the body prevent fat storage. Moreover, it gives extra strength and protection to the body when it suffers from an illness, injury, or surgery.
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