Quick Ways To Improve Your Muscle Growth

Written by on December 20, 2014 in Health with 0 Comments

Usually, there is a lot of hype about fat loss and reducing those extra belly fats and amid all the hoopla, strength training gets ignored. However, the truth is that strength training too needs a lot of determination. Gaining muscle is indeed a tough job and you need a sound strategy to follow in order to achieve all your goals. There are varied opinions about how to gain muscle growth. While some experts think that the progressive overload method is of much help, many fitness professionals are of the opinion that the method of progressive overload is often misapplied and therefore people fail to achieve the results.

Similarly, there are many fitness enthusiasts who believe the burning sensation felt after a heavy workout is the indicator of muscle growth, whereas experts say that it doesn’t indicate optimum workout. The ‘burn’ that one feels in the muscle is nothing but an infusion of lactic acid in the muscle.

However, if you are aiming to gain muscle in the shortest possible time, you have to follow a tried and tested strategy.

Here are some generic tips that you can follow to encourage muscle growth –

• Increase volume – The key to gain muscle faster is to do more and more exercises. Perform more sets of the same exercises and lift more weights. Unless you have just begun weight training, a volume with weight under 65% of a one-rep max is not sufficient to have real training effect. You can add volume to your routine by adding an extra set to your workout regime. For instance, if you usually bench 4 sets of 5 with 200 pounds, you should perform 4000 pounds of volume. You can uplift this to 5000 pounds of volume by doing 5 sets of the same exercise from now on.

• Increase resistance – This is one of the most essential tricks that you have to follow in order to gain muscle. It is advisable to use more weight at the beginning of a new training cycle, instead of using more weight at the beginning of the previous training cycle. You can consider adding half pound plates to a bench press each week, throughout a year, thus achieving a 52 pound gain. If you can add 1 pound plates in the similar process, it would lead to 104 pound gain. Don’t make judgments based on your ego or what others are doing. Adding a 25 pound plate on each side of your barbell overnight is never going to help you. If you really want to gain muscle fast, you need to think of micro progression in the long run.

• Vary the speed of your reps – Although the retro-gravity principle is popular with many fitness experts, this won’t actually help you grow muscle mass. According to this principle, one needs to linger the negative portion of a rep as this not only increases muscular tension, but also lingers the time under tension. Numerous researches have shown, time and again that the faster you lift weights, the stronger you become. Just as the simple law of physics suggests that force is a combination of acceleration and mass, athletes can gain superior strength only when they lift a weight as explosively as possible. Lifting a weight with greater force is always helpful in terms of gaining muscle.

• Increase the range of motion – Irrespective of what exercises you do and in what volume, the range of motion has a huge impact on a movement. If you have been doing dead lifts ever since you started doing exercises, you can now consider doing a deficit dead lift with the same weight. A deficit dead lift with 80% of a one-rep max is way more difficult than a regular dead lift with the same weight. Similarly, consider doing power squats instead of Olympic pause squats as this will help you add an extra level of difficulty to the exercise. You can increase the range of motion over a series of workouts. You can start with exercises like rack pull or partial dead lift and then try to achieve a full range of motion gradually over the course of weeks and months. If you are at an advanced level of your muscle gain regime, you can try another alternative. You can opt for a full range-of-motion exercise like dead lift and then turn that into an extended range-of-motion exercise like those of snatch-grip dead lifts or deficit dead lifts.

• Reduce the period of rest between two sets – Doing the same amount of workout in less time and with reduced rest intervals helps you gain muscles faster. This is known as density training since you are able to pack more volume into less time, thus making the exercise denser.

These are some of the most effective ways to force muscle growth that can help you achieve the desired weight within the shortest possible time.

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