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A Few Techniques For Promoting Muscle Growth


A Few Techniques For Promoting Muscle Growth

Even with a healthy diet and regular exercise, there are times when your strength and muscle growth simply plateau. Your muscles simply won't expand. Here are some tips you can take to regain your strength and encourage your muscles to expand.

1. Deload

Typically, when progress halts, a break is required. Many individuals begin hitting the weights even harder, eventually overtraining.

A deload is a series of workouts when you should reduce your volume and/or intensity to give your body time to heal. Working on your technique, flexibility, deficiencies, etc. during this time is an excellent idea.

Depending on your level of overtraining, the deload period may take one week, two weeks, or three weeks. After the deloading period, you ought to return more energized, focused, and prepared for new muscular growth.

Eat healthfully throughout this time. Don't reduce the protein level and aim for 1-1.2 grams of protein and 2-2.5 grams of complex carbohydrates per pound of body weight. Utilize the top supplements for muscle growth, such as glutamine, creatine, and BCAAs.

2. Work the lagging muscle harder and longer.

This does not imply that you should keep working out the lagging muscle with high weights. Instead, add some easy exercises to your routine following your brief but vigorous workout.

For instance, if your shoulders need more work, try adding 30 to 50 mild repetitions of dumbbell presses after each workout for 7 to 10 days before returning to your regular regimen.

Additionally, you can try bodyweight exercises like bodyweight squats, stair climbing, pull-ups for the back, push-ups for the chest, and pull-ups for the back.

3. Repetition of bad things

Mike Mentzer advocated for upping the intensity of an exercise utilizing strategies like negative repetitions. Mentzer claims that the skeletal muscle has three different types of strength: positive strength, which is used to lift a weight, static strength, which is used to hold a weight, and negative strength, which is used to reduce a weight.

Weaker in the positive strength phase and stronger in the negative strength phase. Furthermore, until we lose the ability to drop the weight, we cannot declare that we have trained to failure.

For the majority of workouts, you can perform negative repetitions (except for squats and deadlifts for safety reasons). Just go as slowly as you can throughout the exercise's negative portion (or resist the weight as it goes down)

4. Overeating

Yes, you heard correctly. I'm not telling you to eat this way every day, but on occasion, especially after a vigorous workout, indulging in a lot of junk food or carbohydrates might be beneficial.

This type of eating is especially advantageous if you're dieting since it fosters an atmosphere that is anabolic for muscle growth and raises levels of leptin, a hormone that is closely linked to fat loss.