Know the most important training variables for muscle growth
Knowing the appropriate multi-joint vital force enduromax exercises to include in your training is a good start, but to optimize hypertrophy, there are other variables to consider. Here is a brief summary:
The intensity of the training is not about the “hard” way of exercising; it is related to the weight that is being raised compared to that of a single maximum repetition for that movement. The conversion of that percentage to the number of repetitions, the scientists of the exercise have determined that to obtain the maximum of the growth of the muscle, you choose a weight in which you can do 6-12 repetitions with good form, reach muscle failure within that target range. If a weight is too easy or too large, it adjusts accordingly in your next series.
Within this range, there are some ways to manipulate your training to instigate more than just one mechanism for muscle growth. “To build muscle, I like to start with a range of 6-8 repetitions, and then do a dropset by quickly reducing weight by 50 percent and reach a second point of muscle failure,” says the trainer-training staff and spokesperson RSP Kieon Dorsey. “It gives me the best of both worlds, having the stimulus of the strength of a heavy set, and then with the muscles already fatigued, the formation of a superior muscular pump with the dropset. I will do this for 4-5 series. ”
A higher volume, multiple protocols together showed to be consistently higher in simple sets with respect to muscle building, ie, due to their ability to raise testosterone levels. Often, this requires that you follow a shared routine in which you can make more games in total for each part of the body to follow a whole-body routine in which less space is carried out for each muscle group.
Train the failure
Training the failure means that you do repetitions to a point where you can not complete one more repetition of the good form. This technique has been shown to create an anabolic stimulus to train below this threshold.
This variable between series seems to have little effect on growth, but do the rest intervals for about 60-90 seconds between moderate series, this maximizes the hypertrophic response. Spending too much time has actually been shown to be counter-productive for muscle gains, since it reduces accumulated metabolic stress in general, a marker of hypertrophy.
4 Train the target muscle at different angles
Since a large volume of protocol growth further increases the muscle (it is relative, of course, because you can do more too), it is important to add exercises that work different muscle movements that you already do.
For example, if you do a bench press on a flat bench, followed by dumbbell presses on a flat bench, the pectorals are worked at almost identical angles. The best options to include in your training would be inclined to or reject the presses.
In the same way, the day of biceps, do standing bar with curls followed by curls of barbell while standing repeats almost the same biomechanical movement. The Preacher with curls, however, focuses on the short head at a higher level, while the sloping bench curls focus on the upper part. Even the supination of the wrists of twist with palms upwards from a neutral with initial position grip adds a bit of variety.
“Adopting a multi-angle approach to your training is essential to maintain not only a balanced physique, but also to build the maximum size,” says Bartlett. “A simple adjustment like changing the grip, the angle of inclination, or the position will make significant changes in the way the muscles are recruited during an elevator, and therefore affect overall growth.”
5 Challenge yourself in the gym
During the first month of training, you probably have noticed a bit of progress that the novelty of the training has created great gains. Over time, however, your muscles stop responding to the same exercises.
This is where many weightlifters begin to lose their form. The program that has given rise to initial muscle gains begin to be less effective, since the body adapts quickly enough to the stimulus that arises. The fact is, that you need to continue increasing the degree of overload continues to see continuous improvements. Often, this means that you have to increase your weight as you get stronger, but it can also mean handling other training variables such as reps and rest.