If you have set your mind on increasing your muscle mass there are some aspects to your training which can make your muscles grow much faster. A lot of people go to the gym a few days a week, spending an hour or so each time and still don’t gain the results they are wishing for. Here’s what you should take into consideration to get the body you wish for.
If you are aiming for big muscles and fast growth, do fewer reps with heavier weights. To do 6-8 reps with high weights stimulates the muscles much more than doing 10 with medium weights. I learned some valuable secrets from a buddy of mine who won the Canadian Natural Bodybuilding Championship a few years back. He told me that if I want to get big, I needed to do 3 sets with 6-8 reps once a week for each muscle group. Once a week?! I thought, but decided to try it and was very pleased with the results.
Another thing to look at is to check whether you are increasing the weight in a good pace. Within 10 days of training you should be able to put on more weight. If that is not the case, you are simply not putting in enough effort.
If you think that spending a lot of time in the gym is the way to get muscles, think again. The best way is to do short, intense workouts. Do 3 sets of 6-8 reps on each muscle group you want to train, and don’t rest longer than one minute between each rep. To work the mucles as much as possible in a certain period of time is how you make them grow the most.
And one of the most important things that can not be overlooked; don’t miss out on the resting in between workout sessions. The combination of hard workouts and good rest, including a good nights sleep is essential. The muscles grow the most at night while you are asleep, and without rest you will only give yourself a week and tired body. Have at least two days off a week. This will make it easier for you to work harder when you actually are at the gym and when you are resting your body adjust to the new conditions it’s facing.
To aid the muscle growth you can also try changing you diet. Since the muscles are built up by protein, you should increase your intake of high-protein food, or compliment your diet with protein-shakes inbetween meals. Even though protein is what makes the muscles grow, you also have to give the cells the energy they need to be able to renew themselves and increase in number. Therefore a balanced diet with carbohydrates and fat in good proportion to protein is the right way to go.
By following this guidelines you will be surprised to see how fast the results can come to you.
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