You’ve probably read a lot of websites and a thousand post what you must do to gain muscle and, though perhaps most importantly eat enough and ensure daily of each individual protein requirement, also there are important points training to gain muscle mass .
In this post we will try the importance of training to gain muscle mass in order to make them clear the most important concepts to consider if you’re interested “grow”; But, we insist, without forgetting that the diet should always meet our needs (100% 100% diet and training), without it we will not have any results much we train properly.
First of all say that we will not have an impact on how many reps, sets, what exact weight move as periodize, macro, meso or microcycle, or what exercises or routines you use, these topics have really spoken in rather let talk about the most important general concepts to gain muscle.
Only multi-joint exercises?
Surely you are clear that the best thing to build muscle is to perform basic exercises, these multi – joint exercises involving work in several joints at once and thus recruit many fibers in each repetition.
Yes, this is true. Perform these exercises, as a rule, and for most people, it will make you have more muscle gains with other exercises, so they are the first you should include in your routine. However, not everyone is going to get great results using basic ones.
For example, there are people who stop gaining size on the lower train doing squats. The squat is a great movement, but often focuses too much on the work of buttocks and lower back rather than legs. Or people who do not have any growth in the chest doing bench press.
In these cases, you should use alternative movements that give them better results, but this must be done when you see the basic no longer work, i.e. should not be an excuse to avoid hard work on the basics.
Several times a week
For optimum growth you should train each muscle group several times a week . Most people believe that the more they train a muscle in each workout the more they will grow and perform too many sets / repetitions during the daily routine.
Performing 20-30 sets for a muscle group is a mistake, and more coming to failure, if only to technical failure. Using the same routine descending sets, supersets, rest / pause, etc … to fully deplete muscle group that is a big mistake . It is clear that you will not be able to train that group 2 or 3 times a week.
The key is not to do too much volume of a particular group in each training session, so you will not be able to train more than one day a week to have some benefit, so it is not optimal or efficient, you have to train several times a week.
Only usually works, that bombardment per session if the person uses steroids increase protein synthesis (making each workout will stimulate further growth, longer), but as it is not ours, we need frequent stimulations with less volume per session for maximum growth.
It’s short, it’s much better workout routines high frequency, as fullbody, or medium frequency, as torso-leg or hybrid, in order to maximize muscle gain, in addition to activating many more muscle fibers in each workout, why Which creates a greater anabolic environment.
Isolate muscle training
If you do not feel the muscle actually works during exercise then surely there is not enough for the muscle to grow to maximum stimulation. It is not enough to put heavy weights and few repetitions, like when you train for strength, you have to feel that the correct muscles are the ones doing the work.
Perhaps the motor ability to optimally activate a specific muscle for a basic movement, then it should not be considered the use of insulation work to learn how to recruit and work it to the max.
When you learn to properly perform the contraction of that muscle, then this will engage more in basic exercises (multi). So, in that sense, doing isolation work for a muscle you do not feel is an investment in future muscle gains.
Therefore, first learn to isolate the muscle using insulation work and constant tension by focusing on the quality of contraction. It then induces pre-fatigue with a lighter weight in that muscle, helping you insulate before you make the compound, you will feel it more during the compound exercise and this will trigger an optimal activation.
Cardiovascular exercise
There are many doubts about whether to do cardio or not, and like everything, this goes for times. Currently the fashion is to perform HIIT or high intensity cardio intervals, several times a week while trying to gain muscle.
It is clear that performing cardio can be beneficial, as it can help increase appetite, ideal for people who find it hard to eat more (remember that it is very important to eat enough): helps recovery, maintains cardiovascular health and fitness helps sometimes up cleaner and maintains active metabolic pathways fat burning(ideal when resuming a restrictive diet that will help in the definition).
But we must do it with measure since performing too much cardio or too intense can interfere with muscle gain and strength (AMPK: major metabolic regulator for details).
So if your goal is muscle gain that you make a couple of days a week of cardiovascular exercise at low to moderate intensity for 20 or 30 minutes is more than enough. Your legs will appreciate not having to endure so much stress with those intense HIIT sessions, and you will get better results in terms of muscle hypertrophy.
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