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What can we prepare to gain muscle mass
Muscle Growth Forum- Being consistent is the first thing we need to gain muscle mass. And second, do it the right way; That is, we will not be able to achieve the results we want very quickly and by cheating. How can we do that? Here are some tips and tricks.
Speed of implementation:
It is one of the greatest vital aspects of training. To gain muscle mass, it is best to combine a concentric explosive phase with a slow, controlled phase, at least three times greater than the concentric phase.
Rest between chains:
it is very important that the rest is functional; That is, it achieves a specific intent. To increase our muscle mass, the recommended optimal rest is around 1’30”. If we don’t want to lengthen our session too much, we can also do muscle counter work. What do we mean? Perform a series of a specific muscle and then (with a rest time of about 30 seconds) Perform the opposite movement, for example, bicep curls and triceps extension.
TUT (time under tension) i.e. the time during which the muscles are subjected to tension resulting from working with loads. To promote muscle growth and hypertrophy, this time should last between 30 and 60 inches. The ideal is a TUT of about 45 inches.
Rest, once the strength session is over, is very important for our body to recover and carry out the necessary adaptations. One of the most important aspects of invisible comfort is sleeping 8 hours a day and following proper eating guidelines.
We should train between 70 and 80% of our 1RM (although if we comply with the duration of the eccentric phase, we don’t need to get close to the highest range), and do 3 to 4 chains of about 10 runs The goal is to get to those 10. When We do, this is a sign that we need to revise our 1RM and overload.
Tricks and tips:
- Include eccentric load exercises in our routine. These exercises recruit more type II muscle fibers, which will allow for greater global hypertrophy. In addition, eccentric movements generate muscle repair with consequent satellite cell adhesion that promotes muscle growth.
- Include universal exercises in our routine. Universal exercises such as pull-ups, deadlifts, or any Olympic lift, following the repetition and rest guidelines we outlined above, are key to increasing your anabolic hormonal response.
- Don’t train for muscle failure. Some studies with people who have trained for muscle failure have shown that, contrary to what it might seem, there were decreases in IGF-1 concentrations and higher IGFBP-3, which means less muscle growth.
- Lower body training, due to the large size of the leg muscles, by stimulating them we will stimulate our metabolism and favor the secretion of hormones that help muscle growth; Therefore, the leg must be trained to increase the size. This means that even if you just want to define the muscles of the trunk, you should not forget about it.
muscle growth forum- Being consistent is the first thing we need to gain muscle mass. And second, do it the right way; That is, we will not be able to achieve the results we want very quickly and by cheating. How can we do that? Here are some tips and tricks.