Anyone who wants to increase their muscles notices that over time the muscles stop growing, even if the training remains the same. And this can be a mistake, because sticking to the same program all the time does not always lead to the desired results, so it is worth introducing some changes to training after the first noticeable changes in appearance.
A good warm-up is essential
Every athlete, even the most experienced, should perform a warm-up before the actual workout. This is essential for the exercise to do its job, plus the warm-up protects the muscles from injury, as do the cool-down exercises at the end. And importantly, the warm-up should focus primarily on the muscles that will be exercised on a given day, so cycling makes sense before leg exercises, but not necessarily for biceps. It is always best to do a general warm-up that affects the whole body, Accelerating the burning of calories, and not just some parts: for example, the jump rope or ergospike work well.
A good training plan
Training is hard work, so it is good to enjoy it at least a little. It is a good idea to plan your schedule so that you can do exactly the things you want to do, but of course this does not mean that you should skip the most difficult exercises that give the greatest benefit. That is why it makes more sense to leave the exercises that you really enjoy to the end of the workout, when you are most tired. This way, you can stay focused and diligent throughout the session, as it is always easier to use your remaining energy for the activities you prefer rather than those you do only out of necessity.
Although regularity is very important, if you do not have the energy for a workout and feel very bad, it is better to let it go and recover in the next session when you have more energy. Forcing yourself to work out is not a good idea, but obviously these breaks should be taken as rarely as possible.
Proper nutrition, plenty of protein, an effective mass supplement, is the basis for rapid muscle growth.
Stretching the muscles
It is advisable to take a short break between sets of exercises, but it need not be completely unproductive: use it to stretch your muscles. Why. Stretching increases the flexibility of the muscles and the body responds better to exercise. The muscles rest, but not completely, so during the next set more muscle fibers will participate in the effort and this will contribute to faster weight gain.
Forcing the right muscles to work
Often even the simplest exercises are performed incorrectly, such as the classic jackknife or leg raises in a lying position. The mistake is that instead of working only the abdominal muscles, the thigh and hip muscles are also used, which makes the exercise ineffective. It is therefore advisable to work on technique and make sure that only these selected parts of the muscles are active.
Close your eyes
Visualization helps a lot. So when you exercise, close your eyes and imagine that the muscles you are working on are increasing in volume. This technique is especially effective when exercising the posterior muscle groups, but not only that: use it as often as possible.
Closing the eyes during training has another important benefit: it increases performance. When the eyes are closed, it is harder to maintain balance, which stimulates the neuromuscular system so that larger muscle groups work and create an extra challenge for the body, which promotes the development of the muscle mass.
Observe the order of the exercises
In a training plan, it is important to have a flow of exercises. For example, you can start with horizontal bench presses, then do a set on an incline bench, then train at an even greater angle, and finally in a standing position. Such a smooth change makes the muscle fibers work better, and the workout no longer feels as monotonous as if you were sticking to one position for the entire session.
Introducing the deadlift into your plan
During mass building you cannot miss the deadlift. It is essential, because during this exercise most of the muscles work, and only in this way increases the amount of testosterone produced. Dead drag involves many muscles of the thigh, back, and buttocks, which is why it gives excellent results, but it must be performed 100 percent correctly, otherwise it will only do damage and lead to a dangerous injury.
Care should be taken not to straighten the sacral section of the spine too much when lowering the weight: the back should only be naturally bent and the weight should be lowered slightly below the knees.
Dead drag is divided into three stages:
- the first step is to stand with legs apart, knees slightly bent. Dumbbells are held on outstretched arms in front of you, shoulder blades are lowered, abdominal muscles are pulled in.
- The second phase requires you to keep your back straight, but without straining too hard, in a natural way, with your chest lifted. While bending the legs, the glutes should go backward so that you can feel exactly how the thigh muscles stretch fully. While bending, it is good to maintain exactly the same position throughout the exercise.
- The third step requires holding the weight as close to the body as possible, then lowering it below the knees. However, if you are not yet that fit and your muscles make it difficult for you to reach this position, stop sooner, as soon as you feel more tension in the sacral area. After a short rest, return to the starting position.
When deadlifting, you should not overdo the weights, so choose a smaller load to start with.