Of course, a change takes time, but if you are struggling for muscle growth and you do not see a significant increase in size every month, it shows that your approach has disappeared. Exercise is a terrible thing. In addition, even if you see progress, there is no reason why you can not see more.
How do you speed up your grades? There are nine ways to do this.
1. Increase your training volume
Number of trainings – the number of your repetitions multiplied by your number is the main determinant of hypertrophy (also known as muscle growth). To increase the volume, you may need to be less than you think.
“Compared with the strength training, the strength of the project during the hypertrophy phase will decrease, and the intensity will be from 50% to 75% of the human 1RM. He or she can raise the representative weight, “says Ava Fitzgerald, CSCS. CPT, a trainer in sports achievements at the New York Professional Sports Center.
To get the volume needed for the muscles, she recommends using each elevator for three to six groups of 10-20 times each.
2. Focus on the eccentric phase
When you lift any weight, you have a concentric (hard) and eccentric (light) phase. For example, when you kneel, you do a strange thing. When you return to standing, it is concentric. Moreover, according to a study published in the European Journal of Applied Physiology, eccentric work works much better with hypertrophy.
To increase the eccentric strength of your workout, you can do two things: either slow down the eccentricity of each workout, or integrate eccentric changes into your daily life.
Take squats as an example: to make it just eccentric, you can drop it to the ground and finish the workout there. Note. If you are trying to practice only eccentricity, you need to increase the weight that you use. Physiologically, the muscles move more than concentric eccentricities.
3. Reduce the interrupt interval between setting
If you touch the phone between training groups, it is recommended to set its timer for 30-90 seconds. Fitzgerald said that with the removal of hypertrophy, a 30-90-second break can promote the rapid release of muscle hormones (including testosterone and human growth hormone), ensuring that you really and really get tired of the muscle.
Studies published last year in the journal Applied Physiology show that fatigue is a prerequisite for muscle fatigue, regardless of its presentation and tuning. Do not be afraid to feel burns.
4. Eat more protein
Exercise can upset your muscles. Proteins cause them to recover. Fitzgerald explains that the more difficult your training, the more important your recovery.
According to a study by Stirling University, to achieve optimal protein growth, weightlifters should consume 0.25 to 0.30 grams of protein per kilogram of body weight per meal. For a 175-pound person, the protein content in each intake is 20 to 24 grams. You will receive from three to four eggs, a glass of Greek yogurt or a spoonful of protein powder.
5. Focus on the excess calories, not on the deficit
This can be a nuisance, especially for those who are used to calculating calories to lose weight. But in order to effectively build muscle (which means gaining weight instead of loss), you need to burn more calories than you burn each day.
This is because when your body feels that it does not get enough calories, it means that you burn fewer calories than every day it burns – it reduces your body’s tendency to create new muscles. After all, if your body thinks that food is in short supply, then greed is not its top priority.
The goal is to consume between 250 and 500 calories per day. To ensure that any weight gained from the muscles, Fitzgerald recommends that most of the calories come from protein. In a study in 2014 at the Pennington Center for Biomedical Research, people who consumed high-calorie diets with protein stored about 45% of their calorie in muscle, while those who consumed the same low-calorie diet with calorie stored them. 95% of calories. Like a fat man.
6. Snacks for casein before bedtime
What has long been popular with bodybuilders is that casein proteins are slowly absorbed in the blood, which means that the muscles retain amino acids for a long time compared to other types of proteins, such as whey and vegetable proteins. In sports and sports medicine and scientific research, the consumption of casein just before bedtime increases the levels of circulating amino acids in young men by 7.5 hours, they exercise the muscles all night during sleep