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09/08/2017

the advance technique to building the muscle

As long as you do muscle building program, you will be there at some point where you feel your growth is very slow, especially because your body has been accustomed to weight training that you routinely do. Therefore the best way is to start practicing at an advanced level. The point is not just change the pattern of exercise alone, including the techniques / ways you usually practice.

To improve your muscle growth progress, you just need to make some simple changes every two weeks. It will make your muscles shock, and stimulate your muscles to grow faster. Here are 10 tips you can do to go to the advanced level that we quote from Mark S. Dale below:
Make changes to the exercise

This is the most important thing to do, but still many are reluctant to do so. At least you should change your exercise pattern after 8 weeks. Muscles require different forms of exercise to target new muscle groups.
Reduce the reps, add the load

By reducing the reps and adding the weight of the body you have to exert extra force to execute every movement, thus putting more pressure on the muscles and muscles will grow more leverage. If you usually do 10-15 reps, try down to 4-8 reps for a few weeks, at the end of your 1-2-session repetition overhauling your limits.
Reversing your Exercise

Instead of doing the exercises in the same order every week, you can try to reverse the order of your exercises and give them some variety. This will make you stronger than the exercises you do normally.
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Shorten the rest time

The less you give your rest time to body recovery between sets, the harder your muscles have to work on the next set. This is more difficult than you think. So make sure you maintain the right position and reduce the burden if you are not able to do it.
Do the drop set technique

Drop set is where you start the exercise with the load you normally use (after heating) then gradually reduce the burden and add repetition until you are not able to do it. Suppose you start barbell curl at 30 kg by doing 8 reps, in the next set you use 25 kg load by adding reps, then down 5 kg again and repetition is added again, until so on until you are unable to do it.
Perform super set techniques

The super set technique is where you do 2 (or more) exercises simultaneously or otherwise opposite. Suppose you do a superset to train the chest muscles as well as back muscles in turn. This technique is great for improving your metabolic system and is suitable for those of you who do not have much time to practice in the gym.
Separate the exercise of each bodypart

If you have not done a split routine, you should do it. You can do leg exercises in one day and upper body the next day, or divide your workout routines several days with different bodypart if you are in the gym every day.
Use Ball Stability

Most people think practicing with a stability ball does not give much influence to the muscles. But the statement is wrong. The stability ball can help you to vary an excellent balance exercise for your body.
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This is the easiest and most common technique for you who want to step up to the advanced level. If you increase the load you use on a regular basis then you will get stronger, the muscles will work harder which impact on the increase in muscle mass.
Varying the exercises

This is the simplest method of the others. You can choose to do barbell bench press, but switch to dumbbells so as to create different variations on the muscles. The key is to vary the exercise.
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Conclusion

The 10 ways above are some of the techniques you can use to prevent stagnation or stuck. But not everyone has the same way, sometimes some have tried the technique but it does not work. For that the key is to cheat your muscles with the exercise program is also a different burden, so that the muscles do not adapt to the exercises you do. Do not forget to keep with the right diet and adequate rest for muscle recovery is torn due to weight training.

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