Resistance training is hard work physically and mentally. The feeling of knowing you’ll be grabbing cold iron and then lifting until you are exhausted can be challenging for some, but very stressful for others. Stress and lack of knowledge can lead to a loss rather than to win unless you prepare yourself with some of the basic fundamentals that lead to muscle growth.
First, it is important to understand that weight training can be a very serious business. I strongly encourage my clients to consult a physician before beginning any exercise program. In fact, depending on the factors of the client’s health risk identification, I absolutely require it. Help a prospective client to identify possible risk factors for health can be the most valuable service can offer and what should be a priority for a personal trainer and client. It is also important for a coach to be aware of all medications that the client can take and if so, then direct them to appropriate health care individual who can easily discern if the fitness program is good for them.
Now, on to some of the finer points of how and don’ts for maximum muscle growth. It is not exhaustive and only reflects what I consider some of the basics needed.
1. Take a quick warm-up with gentle stretching
Do not make the mistake many bodybuilders make entering the dumbbells and dumbbells without adequate heating. Stretching is an extremely important component in any fitness program, regardless of your goals, sport or level of experience. The person is more flexible, they can raise, the less they will hurt you at any given intensity. It is important to first warm up with a low-intensity aerobic exercise (walking, stair-climbing, cycling) for 5-10 minutes. After a brief warm-up, you’re ready for stretching. Five minutes on the muscles to be worked is sufficient. I do not recommend intensive stretching to take place before resistance training. A series of recent studies have shown that it can make you weaker, not stronger. Intensive stretching as “fascia” stretch is excellent and beneficial, but never before training. Some considerations on stretching:
- All sections must be held at least 15-20 seconds in a static position.
- All sections must isolate a given muscle (especially working muscles)
- Stretching should be done between games and immediately after training. Stretching after the workout can actually help the recovery by helping the flow of nutrients to the muscles worked. There are studies that attempt to deny this truth, but they are weak at best. In all cases, it can not hurt only help.
2. Do not choose more Dumbbells
If you are a beginner or even an experience increase bodybuilder and muscle and maximum strength is your goal, then you should select dumbbells over barbells. The additional distraction of trying to balance and stabilize the weight can cause a significant decrease in the impoundment overall total that an individual can make. This will result in less muscle and increase strength. A good rule to follow is: if you can lift more weight with the bar all you can with dumbbells separately, choose the dumbbells. Not against free weights and I think they are part of a program of resistance. But I do not recommend them for individuals who want rapid gains in strength and size.
3. Do not lock out the heavy pressure movements
It is important to keep the joints bent to the whole movement, especially when running short repetitions, heavy series. This avoids the potential dangers of allowing a relaxed muscle. Here’s the problem with the relaxation of muscles during a set: if the muscle is relaxed which means it does not support the weight but the weight is supported by a non-contractile tissue such as ligaments and bones in the joints, which can cause injury. It is important to understand, and whether you can make as important a contraction without the lockout. Bear in mind that this is an acceptable practice and good to do lighter sets in as it can assist in waste removal and oxygen consumption increases. Customers always carry heavy and light movements, integrating the advantages of both.
4. Use straps training
If increasing the size and strength is what you want, then you should invest in a set of straps training. Since the forearms, wrists and hands may tend to weaken long before the muscles used, straps are a great way to bring more weight and representatives. The forearm may be what we call the “weak-link” in a heavy set, especially when you work the major muscle group. And yes, straps can add some much-needed support. I also find that they can contribute to a good mind-muscle connection since there will be less emphasis on trying to “hold” the weight. The belts are mandatory. If you have not, go buy a pair today.
5. Do not use Form Sales. Focus on muscle contraction
The form of assistance in a botched effort to lift more weight is not intelligent. In fact, it is a form of injury and can limit your long-term growth. This does not mean that it is not advantageous to use the so-called “cheat” principle, which allows some form less than perfect in the pursuit of more heavy lifting. However, you must have a good spotter beside you, and you should always be in control of weight, even with the “Cheat” principle. Unless injury, here’s what I see as the biggest problem with the sloppy form: it cuts the ability to bind the mind with the muscle with unwavering concentration. Neglected you will always take a certain degree of concentration. Your mind should be concentrated on the muscle being developed and on the contraction reached by the muscle. You can not make up if your heart and your mind are more invested in lifting the weight up. The best tool available to you in your quest for muscle is your mind. Do not compromise. Lift with a strict form and concentrate on the muscle being developed. As you workout, visualize muscle growth.
6. Do not wait too much time to ingest nutrients after training
If you wait more than 30-45 minutes after a workout to eat quality protein and carbohydrates, you have wasted away an incredible opportunity to increase muscle size through advanced recovery anabolic (AAC). The muscles are most hungry and more receptive after a routine post resistance. Food after the workout should be a drink made of protein and carbohydrates (both simple and complex). Studies abound about the positive impact associated with anabolic muscle cell volume and increased synthesis of proteins.
These are just a few basic principles remain at the forefront of your mind in your quest for muscle.