All these principles have been created by the great bodybuilders with the passage of time, while looking for the best way to increase their muscle mass, so adopt them, you can modify them slightly, or apply what you can, but if you do you will see how you will improve your profits of muscle mass.
6. Do a resistance / volumization exercise for each muscle group
While those who like to feel pain and maximize congestion tend to neglect heavy weights, low repetition series … those who like to lift heavy tend to reject high ranges of repetitions.
increase muscle mass
Doing series of more than 10 or 12 repetitions is ideal for increasing endurance, but this probably will not matter to you. But you proflex muscle do care about the visual effects that occur as a result of making series of major repetitions.
Training in a high range of repetitions obviously prolongs the time under tension, and it is this TBT that stimulates the increase of muscle mass.
However, the result of hypertrophy in this range of repetitions is not the increase in contractile tissue (ie, actin and myosin filaments), often referred to as nonfunctional hypertrophy.
When we are talking about enlarging the diameter of a muscle by means other than the creation of new muscle fibers, it is better to use the term voluminization. Here we are talking about an increase in the cross-sectional area of a muscle through an increase in the size and / or number of capillaries, mitochondria, enlargement of the sarcoplasmic reticulum, etc …
In general terms, it is necessary to perform series of 12-20 repetitions to stimulate muscular volumization. The aesthetic result of the muscle created in this way is that it has a rounded appearance, like a fuller one.
7. Implement compound and isolation exercises to increase muscle mass
It is best to stimulate the muscle in different ways. You will probably get more general hypertrophy doing a little bit of each time than either exclusively.
When it comes to muscle mass gain training, it is imperative that we not only use compound exercises. Of course, multi-joint exercises offer the maximum result in terms of gaining functional, usable strength, but this is not our goal. This is a side effect of carrying out our objective.
Isolation exercises may not be as “functional” in terms of applicability to the real world, but with these it is as if they aim a laser at the worked muscle, ensuring that it receives all the tension.
For example, squats are a great exercise, but if your lower back is not strong enough you will not be able to carry too much weight and your quadriceps will not receive the stimulus they should.
That’s where the leg extensions come in, where you make sure the quadriceps receive all the work, and that these are the only limiting factors.
There are no better exercises than others, there are simply different exercises.
8. Choose exercises that focus on your weakness
When training to improve physical appearance, it is very important to maintain symmetry and aesthetics in mind.
Too often, bodybuilders get caught up in trying to progress through “harder training,” that is, either lifting more weight or doing more repetitions with the same weight. Sometimes, they even try to do both at the same time (a recipe for stagnation). Keep in mind that the “improvement” in terms of bodybuilding not only comes from increases in performance, but also – and especially for competitive bodybuilders – through an improvement in muscle mass.
So improving a backward body part is one of the surest ways to quickly improve physical appearance, so consider thinking of yourself as an artist who is creating something really beautiful with your physique, so You must be very critical of yourself and try to work hard to improve your weaknesses, choosing the necessary exercises.
9. Do the most important exercise first
That has more or less to do with the previous point, if you have some backward part or you want to improve in a particular exercise, do it first that day, this allows the maximum recruitment of the motor unit, or the number of muscle fibers that are stimulated . And remember, only the fibers that are stimulated can grow.
10. Repetitions and rest time are inversely proportional
Many training principles are somewhat intuitive, as something natural. But the fact that repetitions and rest are inversely proportional is not one of them. In fact, it is often counterintuitive.
Let’s say that you have done a series of 3 repetitions in the bench press almost to failure, when you start to rest letting your heart rate and your breathing return to normal you will realize that you do not need much time to recover. After all, you do not even feel a “burning” in your chest or triceps with such TBT. In about 60 seconds you feel ready to perform another series.
On the other hand, suppose you just finished a tough series of squats with 15 repetitions. It is likely to take at least 2 full minutes, if not more, before you feel ready to perform another series with the same intensity.
The strange fact is that our perception of recovery is not entirely accurate. Although both heart rate is something important, something happens at a cellular level that we can not feel, per se.
The fatigue that appears – as a momentary concentric failure – in a series of heavy low repetitions, is mainly due to the decrease of the ATP-CP energy system, as well as the fatigue of the nervous system. And it takes 2-3 minutes for those two components can be replenished to the point where you can make another series with the same intensity.
When performing a series with a high voltage and low repetitions to stimulate protein synthesis (increase in muscle mass) it is very important to maximize the performance in each series to perform the maximum number of repetitions with a given weight, so you need to avoid reduce the weight to achieve the performance of the previous series, because it is the tension in the muscle that serves as the main stimulus for strength gains, and ultimately more actin and myosin filaments (ie, increase in mass) muscle by increasing the contractile tissue).
However, if you leave the breaks at the mercy of how you feel, you will try it in a minute and most likely not get a repeat.
The performance in the series of high repetitions with a higher TBT is not so important, this is because what stresses here is not tension, but metabolic fatigue.
This type of training stimulus is different from tension. Metabolic fatigue does not lead to the creation of new actin and myosin fibers. Instead, it leads to hypertrophy of other structures (sarcoplasmic reticulum, mitochondria, capillaries, etc.)
Unlike in the series of low repetitions, in the series of high repetitions you do not necessarily need to be completely recovered, in fact if you do it before you are ready you will increase the stimulus because you receive more metabolic fatigue.
So in the series of low repetitions rests as much as you need to perform another series with the same kilaje, while in the series of high repetitions do not rest so much to increase fatigue, this will help you increase your muscle mass.
11. Keep in mind that intensity and volume are inversely proportional
As intensity we refer to the effort that costs us to make a series, if you do a series with a given weight with all the repetitions that you can (to the failure) then the intensity that you have reached is 100%.
As a volume we refer to the number of exercises, series and repetitions performed in a given training.
So the higher the intensity used, the less training you should do.
For example, if you have a 10 RM of 100kg and perform a training of 3 × 9 with 100kg, it is not excessively demanding for the nervous system, nor for the muscles, but nevertheless if you do 3 × 10 with 100kg this is already extremely Applicant for both the nervous system and the muscles, although there is only one more series, and you need much more time to recover.
You can train hard, or you can train a lot of time, but you can not do both at the same time.
So you should avoid going to failure if you want to train frequently (for example train a muscle group every 4-5 days), or you can abuse more of the failure and train less frequently (every 6-7 days), without However, if you want something in between, perform only the last series of an exercise to failure.
Remember, it is better to train intelligently than to train hard.
Remember to use these 11 principles as a recipe. You can continue as is to cook something delicious, or you can add a bit of something to make it your own, so do not forget to implement them in your muscle mass gain routine.