Of course, the muscle building does not have to necessarily be the ultimate fitness goal. There are finally enough good reasons to exercise.
For many, the optimization of the size of the muscle but is still a big factor in the regular Workout.
If you belong to might be able to help these three expert tips to achieve with small Changes a lot.
1. The courage to change
Variation is the key to success. No matter whether you add the number of sets and reps change, new exercises, or your workload is continuously increasing: You will be getting more muscle fibers to stimulate.
“And the more muscle fibers you stimulate, the better the results,” explained Dr. Melinda Sothern, sport physiologist and Professor at the LSU Health New Orleans, compared to ‘Self’.
In muscle building the most effective area to sun for eight to twelve repetitions.
In this range, you could train both the so-called “fast-twitch”muscle fibers (more power) as well as the “slow-twitch”muscle fibers (more stamina).
While the fast-twitch fibers have a higher total capacity, it could lift the weight only thanks to the slow-twitch fibers, repeatedly.
Therefore, it is important to train both equally.
2. Slow down
If you want to see clearer results when muscle building, can help the Training slow to tackle than usual.
It is going to slow down the eccentric or lowering part of the lift, in order to increase the time the muscles are under tension.
A slow reduction is more effective than a slow uplift, as Southern explains.
The reason for this is To have an eccentric movement to execute, it need less muscle surface (because you have to do the gravity exploit), so less muscle are fibers, which are also generally smaller.
“Therefore, the muscle will be required fibers stronger,” explains the expert.
Experiment a Try in your next Workout with a slower reduction: to need for two to three seconds until the weight is completely down.
Kourtney Thomas, certified strength and conditioning coach, recommends that you include when Lowering to five, “because you, in all probability, in truth, only until the three count.”
3. Think of your muscles
You can’t conjure a thing for bigger muscles just by thinking about it, but you can use his mind to focus on a stronger muscle building.
If you think you are when you Lift to the muscle you are training want to help you improve your posture – making you train, in turn, more effective.
According to Sothern, it is possible to train the mind so that the exercise technique can be visualized in the head and as a result, the correct muscles will be addressed. But this demands a lot of Practice.
The own journey to start achtsameren Fitness Sessions, recommending Thomas to close my eyes and think of the muscles that pull in to the Lift together.
“When you only have a few seconds time before the start of a set, the muscle think, this can create a connection between the head and the body,” explains Thomas.
“It will be every Time a bit easier if you try it on a regular basis.”
Judith Kerstgens
*The contribution of “For stronger muscles: tips on how your strength training is even more effective” published by FitForFun. Contact with the executives here.