Physical change is a long and difficult process in that the process is not always constant. Instead of going linear, the muscles burst and grow periodically.
Unfortunately, these bursts tend to spread calmly over long periods of time.
Often hear about people who can not gain muscle mass despite all their efforts. In fact, these people are in a period of quiet muscle growth. Often, these people spend more time on diet than exercise, and do not eat enough. In a less calm period, one group of muscles is located and the other group generally shows good growth.
Unlike common mass growth problems, where malnutrition is the main cause, lack of growth in one muscle group is not associated with food intake errors. The reason is in training skills. And in principle, this is not an error in the skills of motor performance, but because there is no activation of "sticky" muscle groups, the progress is interrupted.
Anyone who has a collision with this will notice that swinging into an inactive muscle group is worse than not swinging. You do not get results and do not waste a lot of useful time. This should be avoided and you need to learn how to activate the muscles in order to grow them again.
5 proven and reliable ways to grow stubborn muscles.
1. Lift up quickly, not up.
If you are performing a program that requires low speed, such as lactic acid training, don't worry about speed. Bodybuilding has a classic home-you need to do it at a slow pace.
One of the best trainers, Jason Ferruji, wasted a lot of time thinking that the slow speed method for muscle growth was one of the biggest mistakes in his career. However, this does not mean that you have to switch completely fast. Everything has my time and place. You can give a few months of training at a fast pace. In any case, do not waste energy, lift the weight with "explosion". As the running speed increases, the fibers shrink quickly. If the muscles do not grow, this simple method will produce unexpected results.
In addition to the role of muscle growth catalysts, fast speeds are effective in burning fat. Because you always use big weights that cost a lot of energy.
An additional bonus is the neurological and muscular activation of muscle tone, which can look thinner even with excess body fat.
Try this approach with shoulder exercises and evaluate deltas after a few workouts.
2. One way exercise
The movement of one limb, especially with a large weight, activates a very sensitive motor unit (VDE). The increase in muscle mass through the activation of VDE occurs due to the increase in the total number of muscle fibers and the stimulation of muscles due to the nerve endings of nerve fibers.
Unilateral exercise requires twice the time and is the recommended scheme. We start with a big two-way workout, then start with a few unilateral sets and finish with a two-sided explosion practice.
For example :
Classic Squat
2. Squat squat on one leg, both legs.
3. Jump and Squat.
3. Pre-stimulation
Increasing target muscle growth by pre-stimulation with isolated movements is very useful for training you can. I do not recommend it and do so many isolated exercises, but everything is in place.
Do not confuse this with preliminary muscle fatigue, where the goal is to overwork the muscles with an emphasis on this. Our mission is to be active!
The idea for preliminary stimulation is to create a template that will be actively filled at the start of the workout.
Before starting the bench press, a quick and easy approach to placing dumbbells is activated, the chest muscles are activated and ready to carry a large amount of load, the shoulders and triceps do a lot.
You do not need to do this before each set. 2-3 times at the beginning of the exercise is enough. The pre-activation effect not only prepares your muscles for exercise, but also teaches you to create new patterns for your body.
Do a vertical thrust straight with your arm before the pullup to get a feel for how the Latinus muscles work efficiently. For those who shake the quadriceps, the lateral lungs will give a good stimulus to the growth of the lateral rays before squatting.
4. Touch of Magic
One of my favorite tricks to make muscle grow faster. Lightly touch the muscles during training. This manipulation accelerates neuromuscular conduction through tactile stimulation, signaling to the brain and muscles, leading to the activation of muscle fibers.
At the beginning of his career, he focused less on his back than other muscle groups. Regardless of what I did, the back was minimally involved. When I pulled myself, my hands paid off.
And I started to touch myself.
I performed all my back exercises unilaterally, allowing me to touch the muscles with free hands during the run. While touching the muscles, I controlled the power of the exercise and always had the opportunity to engage the muscles more strongly in the process.
Over time, I was able to learn how to make good use of the acceleration of neuromuscular conduction for all movements of the dorsal muscles, as well as unilateral sets. result? My weakness, visually weak in other parts of the body, turned into the most developed part. I am currently using this technology with my clients and I can see significant progress in a short time.
5. More work. Less time
Another useful way to make your muscles grow faster is to finish your workout in a short time. Reducing the training time without reducing the workload increases the intensity of the training. The target muscles experience greater stimulation without recovery, which increases the body's performance, output, muscle tension and size.
Intensive training not only impulses muscle growth, but also burns fat perfectly.
These 5 simple but effective methods can stimulate the development of muscles, and today you can use them when training in the gym.
Do you dream of growing high quality muscles of 5-7 kilograms, but do not know where to start strength training? The program described below will help you gain noticeable muscle mass, change your body and gain an athletic physique in just 6-8 weeks.
The program is short, three times a week, but includes intense exercise and enhanced nutrition. Remember that without additional calories, the body is nutrition, the most important component of muscle growth, which cannot physically form muscles.
Muscle building exercise
At the heart of the proposed program are all the large muscles of the body that perform complex tasks. This not only develops muscles, but also helps to create sports figures with wide shoulders and strong arms.
The program not only improves the coordination of movements, but also affects the development of the press and body muscles, as well as the use of functional exercises (pitching weights, push-ups of uneven bars, pull-ups and others) to develop the general symmetry of the muscles .
Nutrition before and after training
Strength training on an empty stomach harms muscle growth. 10-15 minutes before training, you need to eat 15-20 g of fast carbohydrates and 10-15 g of protein isolate, or an hour and a half before lunch.
After training, nutrition in turn causes the body to use food calories for muscle growth and recovery. Immediately after training, you need to take a certain amount (30-35 g), and after 40-50 minutes eat tightly with a large amount of carbohydrates.
Muscle development training program
The proposed training program requires three chess exercises per week. For example: Monday-Friday-Train A, Wednesday-Train B, first week; Second Monday and Friday-Education B, Wednesday-Education A.
Exercise A
Warm up-5-10 minutes cardio strengthen
Outstretched Squat
-15-20 times 2 sets
-5-8 times 3 sets
Two-handed Kettlebell Nerd-2 sets of 15-20 reps
-5-8 times 2 sets
Dumbbell for biceps-10-12 times 2 sets
Exercise B
Warm up-5-10 minutes cardio strengthen
-5-8 times 3 sets
-15-20 times 2 sets
-5-8 times 3 sets
-15-20 times 2 sets
-5-8 times 3 sets
-10-12 times 2 sets
"Rum Bujack" exercise in the press-2 sets of 15-20 repetitions
Training rules
Pay particular attention to the barbell movement technique. If you are a beginner and have started strength training, increase the number of repetitions from 5-8 to 10-12 and always seek the help of a trainer or safety partner.
The break between exercise sets is at least 90 seconds, during which time you need to walk around the room and warm up slightly, not to move or chat with friends on your phone. The break between different exercises is about 2 minutes.
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