It’s a pathetic reality that throughout the years there has been a growth of strength training methods for building muscle that have no scientific proof to back them up. Take a look at the facts and principles presented below for building muscle and make up your own mind. Below you will discover Scientific Guidelines for strength training which have been around for years but aren’t adopted by a large number of training techniques these days.
1. Building Muscle Before Depleting Energy Levels
A strength-training routine ought to be short and uncomplicated. Most of us simply have a limited amount of energy per work out, let alone time. Scientific studies demonstrate that blood glucose levels (energy) start to deplete after 30 mins, so exercise selection as well as the time taken to execute them is vital.
What you should be targeting towards is stimulating as many muscle fibres in the shortest period of time available. While you’re building muscle during your workout routine your glucose levels deplete after a high intensity training session (generally between 20 – 30 minutes). And keep in mind that you require energy to recuperate following any workout routine, so your diet for building muscle must be considered as well.
The fastest way to build muscle is to give yourself a high intensity training session before your blood glucose (energy) level disappears. At that point you should have provided your body the workout which it needs to gain the maximum amount of muscle possible. So, how do we do that?
2. Building Muscle Through Progressive Overload
Progressive Overload is the key workout principle you need to incorporate in order to get the results that you’re looking for with regards to strength training and the best way to build muscle.
The two most significant factors are:
a) It’s crucial to finish workout routines with excellent technique and form. b) Continue your workout to complete failure when doing a set. Also overload the weight on the bar progressively during your routine. (Overload your focused muscles to beyond what thy are used to).
Essentially this means that once the body is pressured by high intensity training over and above its normal demands, the body will adjust to these new demands with improved strength. When I say “normal demands,” I’m talking about just what degree of stress/strength your body is used to now.
As an example: The set that you executed last week by employing the same technique and weight, your body will now have adapted to. If you stay at this level your muscles won’t become stronger or bigger. This is when the Progressive Overload plays an important part in strength training and building muscle.
When your muscles have adjusted to a certain weight then it’ll be time to overload them even more (increase the weight, speed, repetitions). You need to continue repeating this process of progressive overload in order to become stronger.
Always use “GOOD TECHNIQUE” during your workout routines to build muscle. Technique should never be sacrificed for additional load.
3. Training Frequency
The sad fact is that the popular high volume kind of training which you find in bodybuilding books and magazines (as well as what’s being utilized by the celebrities) is irrelevant for the majority of the populace and possesses a surprising failure rate.
What is perfect for Joe Superstar with his muscle building program, is probably not good for you. Everybody has got unique genetics. Many of us have poor genetics and we are not taking steroids like the stars to boost our muscle mass. The only way a lot of us tend to make any gains at all is to perform short intense workouts followed by lengthy periods of rest making sure that we don’t overtrain. Our bodies need to rest and recuperate from these high intensity workouts.
Quite a few studies carried out around the world have shown positively, that recuperation from muscle building demands considerably more rest time than previously thought. Infrequent, brief, high intensity weight training routines, followed by the necessary length of time to recover and grow stronger is necessary for you to increase your functional muscles.
Here’s what you need to do… provide your body sufficient recovery time for over compensation to happen, so that the muscles can adapt to their new strength and growth.
5. Workout selection for intensity
I can’t stress enough of how exercise selection is so totally critical to strength training and how to build muscle quickly. There really are only a few exercises that you actually need to perform. These kind of workouts incorporate multi-joint big muscle workouts. These particular exercises are way better than that of isolation exercises (working 1 group of muscles at one time) as you will have to employ more muscles from each muscle group. By employing these types of exercises your entire body is going to be worked harder.
I have noticed that this subject is by far one of the most overlooked by well known health and fitness professionals…The majority of books or courses on building muscle concentrate on the physical part of muscle gain or fat loss and entirely ignore the mental aspect. By training your mental state ( not just building muscle) along with your physical body you can make even more progress in muscle growth.