Throughout history, the body cult society has been subject to established aesthetic-cultural canons. But, fortunately, the current progress and the correct scientific information have made both men and women appreciate the value in both health and aesthetics of the muscle building or muscle hypertrophy.
Do you want to gain muscle mass? In this article, we review some basic guidelines to get build muscle in a healthy way and with constancy.
Does more muscle mass lead to greater health?
Of course, more and more scientific studies are appealing to make training cycles not only for toning through functional exercises, but also for medium loads with machines or free weights, of course, depending on the level of the subject.
One of the key aspects of sports scientists is based on providing simple and understandable explanations to the average user, therefore, the simplest appreciation that corroborates this fact, is based on the loss suffered by all people over the years , a deterioration known as: sarcopenia.
You just have to apply a logical-rational process, to understand that the human body is a perfect machine, but that it deteriorates, and therefore, it must be kept in good condition and taken care of as much as possible.
How? Delaying said muscle loss caused by aging, through adaptations to loads higher than those of usual activities without a minimum intensity to promote muscle activity. In fact, one of the reasons why it is important to gain muscle mass is precisely the delay of premature aging.
Essential tips to build muscle
To carry the human body in any of its physiological aspects, it is necessary to apply an external stimulus that causes changes in it, whether cardiovascular, respiratory, cerebral, or, referring to today's topic: Muscular.
1. Balancing between Kilocalories
If our nutrient intake It is less than that consumed as energy during the daily routine, including work habits, students or training itself, it is practically impossible to achieve an increase in muscle mass.
Imagine a railroad that does not inject coal into the boilers, you can never move along the rails. We have to Apply optimal daily protein intake. If possible, essential amino acids related to post-workout muscle growth and repair, in addition to a support of carbohydrates and lipids.
Without forget, be previously evaluated by a nutritionist or endocrine with official title that tells us what eating patterns to follow with respect to our current state, basal metabolism or metabolic flexibility.
2. The key is not the method, but to apply a force method with intensity
Science is not something 100% accurate. There are several theories about what loads are optimal for hypertrophy, today we talk about moving between 4-7 repetitions, where it was always thought that the gain was predominantly of strength and neural factor, not so much of muscle growth.
We also have the classical methodology of 10-12 repetitions which, today, a lot of users use with palpable results. And finally it has also been shown that ‘dance’ between 15-20, an activity based on muscular endurance, can develop muscle perfectly.
Conclusion? Train, and do it regularly, in one way or another you will get results with your workouts, simply, that, with one mechanism or another, you will obtain mechanical and physiological adaptations for what you are training.
Therefore, use the factor variability, do not get stuck in a method, apply monthly or quarterly cycles to obtain resources in all ranges.
3. Look for muscle failure, but, with common sense
It is absolutely useless to walk from machine to machine without a physical commitment of a certain level. Many people ask: Why don't I grow muscularly? When due to ignorance, they perform repetitions with low loads, which have no impact on the muscle.
It's not about ‘losing the north’ and going crazy promoting joint injuries or bad postural habits, but about understand that if there is no fiber break, there will be no subsequent repair adapted to the loads that are constantly being applied in the bone-muscular system.
4. Recovery time between sets
If you wait too long between a series of force with a predominance of hypertrophy, the fibers are derecluded and return to their natural state. Understanding that there is not one appropriate frequency to promote the creation of fibers and their size.
For average users a break between 1.5 and 3 min is recommended. Depending on the search for sarcomeric or sarcoplasmic hypertrophy, the first one seeks an improvement in certain components of muscle cells, the second in the volume of the cell plasma.
Even so, they are predominance aspects, you cannot achieve an isolated hypertrophy in one aspect or another. And, the key, after all if you are not high level athletes, it is to achieve that health improvement through muscle creation and its aesthetic result, that we all like.
5. Speed of execution
In such a pattern, it can be played in various ways. Both in the concentric, eccentric or isometric phase. What, it is highly recommended, is not to let the phases of movement pass as if nothing.
Well, it is shown that the eccentric phase, the one that is exercised in favor of the gravity of the machine. If done at a slow speed, it has great benefits for muscle building.
6. Awake your inner emotions of overcoming
If you are going to do hypertrophy training, and, you don't have that conviction in the eyes of overcoming a certain hardness, called external load. It is no use, Likewise, if you are going to dedicate yourself to having a 10-minute conversation between series with a friend in the gym, it is also useless.
You must understand that to get a good muscle building, You have to fight it with all your weapons.
Other quick tips to gain muscle that will help you
- Adequate sleep hours.
- Do not apply excessively long sessions, and attend more times (frequency).
- Train based on your level, Do not put yourself at the height of an advanced subject, one day that moment will come to you.
- Do not expect immediate results, be consistent.
- Do not forget the lower train and the dorsal area or you will suffer from mechanical problems.
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