Wants to build muscle effectively? Self-development if there is no power in the gym? If you feel frustrated for not having taken back a few steps and some simple basic rule that many people watching, but has stood the test of time.
1) Build muscle training is less
Over-training is your enemy number one.
Excessive weight training without adequate recovery time between workouts will not help
muscle. The most important thing in building muscle is rare, short, high intensity training
meeting will shock the muscle growth process, and the body adapts to building muscle size and strength.
Research has shown that the muscles actually build a seven-needed rest
After the high-intensity interval weight training.
Remember, the most effective way to build muscle, to combine the intensity of exercise and recovery after a workout!
Therefore limits the number of days and the time spent in the gym each week.
Not more than three weight sessions a week and the workout does not exceed 1 hour.
2) Push your body to secure the border
The high profits and are ready to train hard and intense signals in the body shock
workout. Your body responds by increasing the size and strength of the muscle.
If you are serious in your quest to build muscle and a change in the physique of the body quickly
and efficient, your muscles are not ready.
3) Do not press the line
Research has shown that a single training improved muscle growth and more effective than more specific training.
Therefore, the casting of the first 100% effort and practice hard at the bar can not be moved after
The last rep. If this happens, you will not need a new version of the given task.
Consequently, more energy and effort to use a different focus in the training exercise.
4) The number of repetitions per set
Vary the intensity and repetition weight training for a certain period
time. This is an effective way to build muscle strength and prevent loss.
Higher reps will promote endurance, while the lower muscle mass leads to repeats.
Varying the reps and weight between one and ten weeks, you will build muscle mass.
Not only to stop the workouts getting boring!
5) limit the frequency of training each muscle group
In order to ensure the proper healing time as possible, each muscle group only focused on
once a week and finally just what is needed. So avoid the temptation to build up the muscles
increase the frequency.
6) Drink water muscle
80% of the human body consists of water and drinking water to hydrate itself, an absolute
Not only the water is good for health, helps to build muscles in a healthy
nutrients throughout the body and flush excess protein in the kidney. And,
Water plays an important role in injury prevention.
Re-conducted research has shown that mild dehydration resulting in reduced physical strength and power significantly.
7) Build Muscle With No Ego
Simply put, heavy weights is not necessary to build muscle.
Why not take up a considerable weight, and concentrate on the slower movements to stimulate the muscle group. The feeling of muscle strain in the muscle, not weight.
Poor technique and too much weight in the form of stress in the targeted muscle! The impulse to move the weight, not muscle. In order to build muscle, focus on strict form of controlled movement, temperature, power.
So do not hesitate to use lighter weight for better performance. Remember, the goal
and increase the strength of the muscles that do not show up!
Thus, depending on the goals that you set up your muscles and the time required to achieve this in the above-mentioned principles and focus on quality not quantity, and starts to build.
As the proper amount of sets and reps strict form and muscle exercises is more important than how often and how long to build muscle.