In general, for many people, especially those who are new to the gym, gaining muscle is quite difficult. The reason is because there is no complete article to help you follow. We ourselves have encountered this and that is the reason for this article. In general, the story still comes back to eating more and scientifically, exercising properly.
How to gain muscle quickly and effectively?
Before going into the detailed introduction of each part, you need to understand one thing: everything needs a plan and time. In addition, to ensure a high success rate, you need to follow the instructions below.
1. Start with basic strength exercises
Most exercises for the major and minor muscle groups on your body should start with basic exercises. Compound exercises will help you lift heavier weights and impact the muscles better. This ensures that the muscles are stimulated to the maximum. No need to go online to search for complicated methods or techniques, just focus on the normal things.
2. Train hard
High-intensity weight training is the best way to increase muscle size. Light exercises, even for a long time, are not strong enough to stimulate damaged muscle cells. From there, how can you build muscle? The principle of muscle growth is that you apply enough force and continuously stimulate the muscle cells to break down, then you take in protein. Thanks to that, it will develop.
Make a plan for yourself to practice at least 60 minutes/session, and at least 4-6 sessions/week. It sounds quite simple, but you need to remember that you are in an important stage and need to practice at high intensity. Therefore, at first, you will feel unfamiliar and sore.
For those who are new to the gym, before thinking about gaining muscle or anything, think about getting used to the weights first. Then, when you are used to it, there is nothing to stop you from reading this article.
In each session, the principle is to try to lift the heaviest weight and practice with the right technique. You can test your limits by trying to lift many different weights. As long as you can choose a weight that can be lifted for 3-4 sets, with 8-12 reps. In addition, instead of pushing fast, focus on pushing slowly so that the muscle bundles are stimulated to the maximum.
3. Lifting explosively
This means that when pushing the weight up, push it quickly, strongly, and decisively, and when lowering the weight, focus on lowering it very slowly so that the muscle bundles are stimulated.
4. Practice the right technique
To stimulate muscle size, in addition to practicing lifting weights with heavy weights, you need to make sure you practice the right technique. If you are a newbie and do not have much experience, choose a weight that is suitable for you to practice the right technique. Practicing the wrong technique is the shortest way for you to end up in the hospital.
5. Make a training plan
This is also understandable because if you do not have a plan, everything will easily fail. That is the reason why you need to read the weight training schedule. The reason is that if you want to train scientifically and effectively, the first principle is to divide the training schedule. A systematic training program will help you understand where you need to train and where you have not achieved results. In addition, you will divide the time appropriately.
6. Avoid constant repetition
If you keep practicing the same weight level for a certain exercise, you will never progress. Instead, you can try increasing the weight level. In addition, you can change to a new exercise. Sometimes you will see why you have tried your best but still cannot develop muscles, that is when you need to find a way to stimulate the muscles by reducing the number of sets and increasing the number of reps...
7. Rest between workouts
For weightlifters, rest plays a very important role. Your body needs time to recover and develop muscles without having to burn a lot of precious energy to perform other movements. Running or cardio exercises will be your enemy.
No comments:
Post a Comment