In order for your muscle building efforts to be fruitful, you need to know the key principles of hypertrophy. It's easy to say that bodybuilding is art and science at the same time. Symmetrical muscles and proper posturing are the artistic aspects, but what about science?
The scientific term for muscle growth is hypertrophy, which means as much as an increase in the size of muscle cells or muscle fibers. This is what many athletes aspire to. But you have to train properly. Otherwise it will be difficult to maximize muscle growth. You will see: some methods are much better than others.
5. Focus on the regeneration!
How long should you pause between sessions? How much time does a muscle group need to regenerate when doing muscle-building training? First of all, it should be remembered that growth processes do not occur during exercise but after. In training, you irritate the muscles. The mass building takes place in a healthy diet in the subsequent regeneration phase. Protein synthesis - the process of building muscle - can last up to 48 hours after training. Therefore, you should leave the claimed muscle group to rest for at least 48 hours. This requires a sensible division (split). It would be bad if you trained on Mondays chest, Tuesdays triceps and Wednesdays shoulders. If you do not want to spend a day off, you can focus the split on upper and lower body. A good example would be this:
- Mondays: chest, shoulders and biceps
- Tuesday: legs, stomach and waist
- Wednesday: upper back, lower back, triceps and neck
In this way, your upper body muscles and especially your arms have a day off.
6. Focus on the pace!
By "tempo" is meant the speed of repetitions. First, you should understand the following three muscle contractions using the bicep curl that occurs during a typical force movement:
a. Concentric: Short-circuit phase of muscle contraction Lifting the barbell shortens the biceps during the contraction phase. b. eccentric: Extension phase of muscle contraction The dumbbell is lowered and the biceps extended again. c. Isometric: Contraction phase without movement The barbell rests and the bicep is under tension. This is the case either after lifting or after lowering the dumbbell for a certain amount of time (depending on the type of training). What is the ideal repetition rate for triggering muscle growth in all three phases? The research proposes to raise the dumbbell in the concentric phase quickly and explosively, then to stay briefly in the isometric phase, before it goes down very slowly in the eccentric phase. Concentrate on the return movement, as many athletes do it too fast.
7. Focus on training for muscle failure!
For the Build muscle very hard and overload your muscles. For that you need heavy weights. But how hard do you really have to handle the weight now? Should you take less if your muscles feel weird after 10 repetitions, or if you can not do another rep with a decent technique? With maximal strength training you will not train to muscle failure. That would be too exhausting for your nervous system and would counteract the goal of consolidation. When building muscle, muscle failure is your goal. You will not be able to generate enough strength for another repetition with a proper technique. Nature recruits as many muscle fibers as possible during such training. This will produce more growth-promoting hormones and increase your metabolism, both of which contribute to improved hypertrophy.
You have to be careful, because there is a potential for overtraining. To get around this problem, you should complete this high-intensity workout in a multi-week block that alternates cyclically with less-demanding workout variants. It is important to use this training variable strategically and not to use it permanently.