Training Intensity – Most Underestimated muscle gain aspect

To build up and speed up muscle gain, all that you need is to lift the biggest weight that you only can you? Not so fast. Hypertrophy is how you lift, not what you lift.

One of the biggest misunderstandings regarding hypertrophy. (the scientific term for muscle growth) is that the only way to build muscle is to lift heavy weight, which leads to a completely different one. This myth throughout decades passed in the field of bodybuilding and fitness industry, in including bodybuilders themselves. The fact is that the key to muscle gain is an increase in intensity training, although genetics play a role in how big your muscles can become.

Of course, increasing the mass of shells from time to time is itself a way to improve your stamina. The disadvantage is that it can lead to pain and trauma to muscles, joints and tendons or even tissue burnout. With intense training you can use less weight, so your body will be less tired. This type of training also provides an opportunity to relax, unlike from your usual activities, and helps you cross the barrier in weight gain, giving the opportunity to develop muscle memory.

IFFB pro. Marco Rivera reduces the amount of time by relax, reduce weight and feel muscles burn

When you learn to focus less on how much iron you lift, and more on what technique you use to lift it, then you will be on the right track to in order to maximize your muscle potential.

• Why the myth “more weight, more muscle” continues exist?
• This zeal, not torture, it pumps muscles
  • Reduce rest time between sets
  • Change your exercise pace
  • Muscles get tired before the nervous system
  • Do drop sets

Why the myth “more weight, more muscle” continues exist?

There are several main reasons why the myth is “big weight = big muscles “still not extinct. The first and most obvious the reason is that when people start training regularly, their muscles grow rapidly. Not knowing how it works Hypertrophy, it’s logical to think that you just need to keep on leaning by weight … until you ruin yourself or completely stop muscle development.

Also, beginners see bodybuilders in the gym or on the Internet, lifting a lot of weight, and they think, “Hey, this guy’s chest is large, because he presses 10 times for 315 kilograms. I have to reap as much! “. But for most people comparing themselves to professional bodybuilders are a bad idea. These men and women worked hard to achieve such results. You too you can train hard, but if you have bad genetics, chances are getting into this elite group is not so great.

In my experience, I know that many such bodybuilders do not even realize the role genes played in their success. They think that if anyone in the gym sways as hard as they do, then those also become pitching. Although you can pump up without genetics, but the figure will not be so chic.

This zeal, not torture, it pumps muscles

So how do you build muscle? Diligence. But remember the intensity training is absolutely individual. I can make faces grunt, moan, make the heart rate monitor scream at me, but towards the end of the day I will be pleased with the result. Only you can know how much you work hard. No one in sports can climb into you at head or into the body and feel what you feel.

Increasing the number of sets and weight from workout to workout Is this a way to increase intensity? Of course. But after overcome the wall of your opportunities in gaining mass, and do it without damaging the joints. Therefore it will be better to have a few aces up your sleeve.

Some of the stamina boosting techniques are not as popular. but they’re effective and, to be honest, they’ll really change you, if you will be truly engaged. Here are a few of mine favorite:

1. Reduce rest time between sets

By reducing the amount of time between the approaches, the powerlifter and the judge Olusey Osinovo pumped the intensity of his deadlift.

This is one of the easiest ways to improve stamina. how How long do you rest between sets? Do not know? Then spot time, and then work to reduce it. Reducing time by rest means that you may need to reduce a lot of shells.

We all saw these guys who were pulling the heaviest shells in the gym, and then sat between sets for 3-4 minutes and took a breath. This will not happen if you rest 30-40 seconds. You reduce the weight of the projectile, but increase your stamina, at the same time you train as hard.

2. Change your exercise pace

IFFB pro. Heavyweight Kamal Sarahre adjusts pace performance to improve stamina.

You can also adjust your execution speed. exercises. Here are some examples of how to do this:

• Bench for a press and a press of a bar: select weight with which you can calmly complete 12 sets. Do three sets at a normal pace, and then lower the weight by counting down five seconds, and lift the bar, again counting five seconds. Take three approaches at a normal pace, and the eighth with a countdown. Take three sets at a normal pace again, and twelfth again with report. Believe me, you will feel how your the muscles.
• Lifting the barbell for biceps: lift the barbell (generally this is the basis of this exercise) slower than you usually do doing, again leading a five-second countdown. After muscle tension in end of movement, lower the projectile at a normal pace. Do not let fatigue make you carelessly do the exercise in the most highlight. Keep the bar under control while lowering, otherwise you will not feel if the muscles are working and you can to harm. Finish your approach at your usual pace, slowing down to the end on 4-5 seconds. Adjust the pace during sets.

3. Muscles get tired before the nervous system

After a light pre-workout, IFFB pro Steve Silverman deals with smaller but heavier dumbbells.

The late Robert Kennedy (founder of MuscleMag International, and not the president’s brother) described this technique in his book Wild training, “like Joey Vader in his” Overloaded Principles Vader. ”

Here’s how it works. Imagine it’s Monday (Day of pumping the press). Before you lie down on the bench exercise a little with dumbbells. Before pumping your press breasts will already be developed. That way you won’t be able to much to do … but you will not need to. Easy workout still will be slightly tense.

The idea behind muscle exhaustion is that you can work out just as hard, but with less weight. This damages joints and tendons less. Also this will strain muscles more: they will “get tired” earlier than yours nervous system.

4. Do drop sets

Kevin English presses the barbell from the chest.

Nothing pumps muscles like losing weight. I remember, like in high school I did drop sets under the supervision of a coach. we worked on a regular simulator as many approaches as they could to do, and when there was no more strength, the coach reduced the weight and told us to keep working.

You can use this technique on simulators, with ropes, barbell or dumbbells. If you never felt muscles clogging with lactic acid from work with a barbell, then you will soon have it.

The next time you get tired of your regular workout or you stop in weight gain, try one of these methods. The next day you will feel pain, but all this for the sake of the great goals. If you stick to them, and Mother Nature has not cheated genes, you can see the changes in your mirror.

about the author

Tony Monchinsky, Ph.D.

Ph.D. Tony Monchinsky is a former a powerlifter who has been working in the heavy industry for 30 years Athletics as a writer and creative consultant.