With the summer coming approaching us people want to get great results so they can show off their body throughout the summer months. I've got 4 great tips which will help you in reaching those goals.
The best tip in building serious muscle mass is you must slow down your reps. This is because firstly your muscles have more of a solid contraction and secondly more focus can be paid to your form and therefore you perform the exercise correctly. Let's take a bicep curl for example, if your form is awful and your swinging the weight up the muscle is only under tension for a very short period of time, which is the same if you are performing quick reps. The more time the muscle is under tension the greater the muscle has to work, placing more stress on the muscle tissue and therefore stimulating growth. The most important part of the rep is a slow eccentric phrase, eg the lowering of the weight as this creates greater muscle damage leading to growth.
The next tips is training with a partner which is stronger than you. This person may have greater experience than you so can offer you little tips which he has done in the pass to overcome a plateau and make advancements in your workouts. Furthermore if your competitive, like me, you can try and beat him on weight or reps in an workout. Competition will always bring the most out in you if you want it that badly. At the end of the day you may think your giving 100% each time you step into the gym, but what are you basing it on??
The third tip is take all machines out of your workout programme, you might think to yourself 'why, when I lift more weight on these?' Well the simple answer is on a machine you don't have to worry about form or technique, you just sit down and do whatever the machine tells you to do. Therefore with dumbbells or barbells you require more total muscle activation because you need to stabilise yourself, therefore the activation your core. Two workouts in one!!! A machine also restricts your range of movement, so next time you want to jump on a leg press machine, don't!!! Get under that barbell and start squatting, you'll see the rewards straight away!!!
The fourth and final tip is if your trying to cut body fat or add muscle then stagger your calories for different days. Most people try and eat 6 meals a day as it is said to boast your metabolism, however often they are end up with a calorie deficit as they just aren't eating enough calories. Simply eat more calories when your body needs them on training days and cut them down on non training days. So you might say well surely I'll have a calorie deficit on those days when I'm not training, however as long as you have a baseline calorie intake of each day where you won't be in a calorie deficit just add in the region of 300-400 on training days. This could be an post workout shake.
There you have it, four great tips to get you on your way to building muscle ready for the summer, just don't forget 30% gym, 70% diet.
Jack
The best tip in building serious muscle mass is you must slow down your reps. This is because firstly your muscles have more of a solid contraction and secondly more focus can be paid to your form and therefore you perform the exercise correctly. Let's take a bicep curl for example, if your form is awful and your swinging the weight up the muscle is only under tension for a very short period of time, which is the same if you are performing quick reps. The more time the muscle is under tension the greater the muscle has to work, placing more stress on the muscle tissue and therefore stimulating growth. The most important part of the rep is a slow eccentric phrase, eg the lowering of the weight as this creates greater muscle damage leading to growth.
The next tips is training with a partner which is stronger than you. This person may have greater experience than you so can offer you little tips which he has done in the pass to overcome a plateau and make advancements in your workouts. Furthermore if your competitive, like me, you can try and beat him on weight or reps in an workout. Competition will always bring the most out in you if you want it that badly. At the end of the day you may think your giving 100% each time you step into the gym, but what are you basing it on??
The third tip is take all machines out of your workout programme, you might think to yourself 'why, when I lift more weight on these?' Well the simple answer is on a machine you don't have to worry about form or technique, you just sit down and do whatever the machine tells you to do. Therefore with dumbbells or barbells you require more total muscle activation because you need to stabilise yourself, therefore the activation your core. Two workouts in one!!! A machine also restricts your range of movement, so next time you want to jump on a leg press machine, don't!!! Get under that barbell and start squatting, you'll see the rewards straight away!!!
The fourth and final tip is if your trying to cut body fat or add muscle then stagger your calories for different days. Most people try and eat 6 meals a day as it is said to boast your metabolism, however often they are end up with a calorie deficit as they just aren't eating enough calories. Simply eat more calories when your body needs them on training days and cut them down on non training days. So you might say well surely I'll have a calorie deficit on those days when I'm not training, however as long as you have a baseline calorie intake of each day where you won't be in a calorie deficit just add in the region of 300-400 on training days. This could be an post workout shake.
There you have it, four great tips to get you on your way to building muscle ready for the summer, just don't forget 30% gym, 70% diet.
Jack
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