How To Increase Muscle Without Increasing Weight
The ability to gain weight is a by-product of previous training, in addition to other training strategies, such as eccentric load and equal duration.
Muscle hypertrophy is the process by which muscle fibers are destroyed and restored. This is an adaptive response to the forces generated by increased resistance. The recommended formula for stimulating hypertrophy is to increase your maximum weight 6 to 12 times per exercise. Strength development requires a heavier load - usually about 80-90% of the maximum - for 2-5 repetitions, and anaerobic resistance requires about 15 or more lighter repetitions.
Although this helps to increase your strength, weightlifting increases the likelihood of wear and injury. The strategy described here promotes muscle growth without increasing exercise. Exercise them during training and you can continue building your muscles without increasing the weight of the barbell.
1. Change your repetition
6 to 12 repetitive tasks will stimulate muscle growth, but how can you find a better place? Lower representations require more methods and weight gain to stimulate the response of muscle fibers. A higher repetition means a lighter weight, but a longer time under pressure, that is, the time the muscle works during a given movement. The body appreciates these changes, so mixing the repetitive band will keep your body healthy and promote muscle growth by changing the load on the musculoskeletal system.
2. Increase workload
In short, volume is the amount of work done in any workout, expressed in pounds. This is the total workload - the sum of the weights lifted on all successful sales representatives. You can calculate the total volume by multiplying each weight by the number of repetitions that are increased with that weight. This is a simple example that explains how to get more work done by reducing the work.
Suppose you are doing 3 10 repetitions of a 135 pound bench press. In the third group, you do it only 8 times. A total of 28 repetitions, his total workload is 3780 pounds:
If you use the best weight as your power level - for example, 130 pounds - and can complete the last set of 10, your total weight will be 3900 pounds (30 pesos x 130 pounds).
As you can see, training for failures does not always lead to the best results. When you pay attention to the total amount, in the long run, it will be rewarded with the growth of strength and muscles.
3. Increase your energy time
The more muscle support you exercise, the more likely it is to break and become stronger and fuller. One way to do this involves a repeated eccentric phase, which is the return phase of each workout and is usually ignored.
If you press and lift your chest weight before lifting the barbell, you can skip half the movement - perhaps the most important part of weight lifting. On the other hand, if you control the weight during the eccentric phase - in this case, the bench press moves downwards - your muscles will be forced to control the movement, which is where you get the size advantage. Depending on the lift, and taking into account the repetition range and weight, an eccentric phase of 3-4 seconds usually stimulates muscle hypertrophy.
4. Doing Isometric
Isometric is a movement that keeps the body in a certain position. It can be as simple as adding a pause before pressing or holding the button just above your chest for 2 seconds. If you want to maximize your growth potential, it is important to implement isometric deductions in your plan.
First, it teaches you how to strengthen the connection between your mind and your muscles and how to isolate your muscles more effectively. You can really understand which muscles work in each part of each exercise, which is very important for the growth of those muscles that you want. Second, it minimizes impulses, providing more ideal contraction and destruction of the target muscle fibers.
5. Change your practice
As mentioned earlier, the body wants diversity and responds positively to change. However, if you want to improve something, like an idiot, you need to capture it. How to do this? You divide the bastard into several segments. Efforts, blocking and pausing all have the same ultimate goal - to increase the weight of the head. By interrupting basic exercises and adding diversity to your approach, you can force your body and mind to perceive information more quickly, improve athletic performance and stimulate muscle hypertrophy.
When I was a teenager, I accepted a variety of exercises. Every week I check my body and add new exercises to it. My muscles never had a chance to get used to the routine and continue to drive automatically. I became very strong - I had to buy a lot of new shirts.
6. Change the practice sequence
Another way to create diversity in exercise is to expose your muscles to different loads. Change the order of the exercises from time to time to let your muscles work in new and complex ways. Goes hand in hand with all kinds of exercises. Focus only on basic movements - such as squat, bench press, deadlift, bench press, convulsions, convulsions and convulsions - with little or no emphasis on strengthening the supporting muscle mass that can cause plateaus and even severely damage the body.
7. Make a superset
There are a few words to say about the joint exercise. You won't get the most out of it, but using the weight below the maximum on the supernet will help increase anaerobic endurance, muscle fiber activation and reduce recovery time. There are many ways to approach super sports: push / pull, up / down, quad / ham, push-up / stretch and more. It's all about getting new ways to carry your body, and supersets offer limitless possibilities for change.
North, Dan, and Dan North. “How To Add Muscle Without Adding Weight To The Bar.” Bodybuilding.com, 15 Apr. 2019, https://www.bodybuilding.com/content/how-to-add-muscle-without-adding-weight-to-the-bar.html.