Putting on muscle mass can be very frustrating. An we all know that being patience is overrated. Especially, when it comes to those focused on a specific outcome: To grow muscle.
Now of course, change takes time, but if your trying to grow muscle and aren’t seeing any noticeable results from month to month, than your problem could be that your approach is off. An a workout is a terrible thing to waste. An even if you are seeing some results, there’s a chance you could be seeing more.
How can you ignite your results? Here’s five ways.
1. Increase your training volume
Training volume—your number of reps multiplied by your number of sets—is a primary determiner of hypertrophy (aka how to grow muscle). And to increase volume, you may actually need to go lower in weight than you might guess.
This is something that’s actually helped me gain a lot of muscle.
Instead of going to the gym an lifting heavy weights for 4-8 reps, I went to lighter weights an increased the reps. An I saw a huge difference within the first 4 weeks, I also have good gene’s so I happen to put on muscle mass fast but I even trained with a good friend of mines an I had him follow exactly what I was doing, within a month in a half he noticed more results than the previous 4 months he spent training.
2. Focus on the Eccentric Phase
When lifting any weight, you’ve got a concentric (hard) and eccentric (easy) phase. For instance, as you lower into a squat, you’re performing an eccentric action. When you return to standing, that’s concentric.
To increase the amount of eccentric effort in your workout, you can do two things: either slow down the eccentric phase of each exercise you perform or integrate eccentric-only variations into your routine.
Take the squat, for example: To make it eccentric-only, you would lower to the floor, and end the exercise there. Note: If you’re trying eccentric-only exercises, you’ll need to substantially increase the weight that you use. Physiologically, muscles are far stronger moving eccentrically than they are concentrically.
3. Decrease Between- Set Rest Intervals
If you touch your phone between exercise sets, it better be to set its timer to 30 to 90 seconds. When lifting for hypertrophy, rest periods of 30 to 90 seconds encourage a quick release in muscle-building hormones (including testosterone and human growth hormone) while also making sure that you really, truly fatigue your muscles, according to Fitzgerald.
4. To Grow Muscle, Eat More Protein
Exercise training breaks down your muscles. Protein builds them back up. And the harder your lifting workouts, the more important protein intake is to your recovery.
5. Focus On Calorie Surpluses, Not Deficits
This can be a hard one to get used to, especially for those who are used to counting calories in the hopes of losing weight. But to most effectively build muscle (that means weight gained, not lost), you need to consume more calories than you burn each day.
That’s because, when your body senses that it’s in a calorie deficit—meaning you’re consuming fewer calories than you’re burning each day—it downshifts your body’s tendency to build new muscle. After all, if your body thinks food is in short supply, getting swole isn’t going to be its main priority.
Aim to eat roughly 250 to 500 extra calories per day. To make sure that any weight gained is from muscle.
Special thanks to Life Spartan for today’s topic.
Here’s a link to their website if you want to see more https://life.spartan.com/