Amplify muscle fast



Process of inflating the muscles

Are inflating the muscles through exercises overwhelm even demolish, demolition after being fed protein to rebuild itself, adopting the same muscle to become stronger and bigger than it was, so you can acclimate themselves with daily exercise. Such exercises are not random, but are organized for every muscle of the body muscles, and a certain number of iterations.[1]

Ways to amplify muscle
Heavy weight lifting

That lifting heavy weights with frequent movement to use muscle to be amplified to lift this weight, and return these movements repeatedly lead to muscle fatigue and demolished, this definition of bodybuilding exercises. To customize the daily schedule of exercises, so that each muscle in the body on a week dedicated to do exercises, leading to inflate the body muscles in an orderly and relatively fast.[2]

Diversification exercise factors

Common problem among practitioners of the sport of bodybuilding is steady muscle when a certain size after a certain period, then no matter how practiced and they continue to exercise their body will remain stable at this point, this is because the body's adaptation to the same activity, and the same Factors, so always prefer changing table exercises after continuing to him two months to four months.[3]

Other factors that affect the continuation of the body to utilize is to increase the weights used in practice, the increase should be gradual to avoid injuries, making the body adapt to this increase, increase the weights a little bit from week to week, with Maintain the number of occurrences of every exercise.[4]

Muscle exercise more than once a week.

Of some things that slow amplify the body's exercise every muscle just once a week, where you can follow per muscle exercise allows tables twice (or more per week), as a simple example of such tables:[5]
  • Exercise the muscle back and biceps (Biceps) (the first and fourth days).
  • Chest muscle exercise and three-tipped muscle (Triceps) and shoulder muscle (second and fifth days).
  • Exercise your leg muscles (third and sixth days).
This table is for example an exercise per muscle twice weekly with an opportunity for every muscle to take a rest,[6] As the period of re- build muscle (such as the chest, back and leg) is about three days, while the small muscles (such as arm and shoulder), from one to two days.[7]

Take adequate rest

Despite the importance of the food without which we cannot rebuild muscle, the rest is more important than food; it's the most important factor in rebuilding muscle, requires taking convenience in days that don't work out; this works on rebuilding muscle cells form Hurry up.[8]

It is important to note that the rest answered either during exercise itself, so it is advised to take a break between 30 seconds to 60 seconds between rounds of the exercise itself, and 90 seconds to 3 minutes between exercises, taking into account not to prod the muscle because of procrastination in comfort, where chilled muscle leads To lower performance and increase the likelihood of injuries (especially muscle rupture).[9]

Eat enough protein per day

Protein food source is first to rebuild muscle after demolition, if not completely satisfied the body need protein to rebuild muscle, it will stop the construction, the muscle remains cumbersome and dilapidated, leading to potential weakness of this muscle and get non-backfire Desirable. Always preferred player bodybuilders eat large amounts of food containing protein, in addition to using artificial proteins to cover that cannot be covered by eating alone.[10]

Focus on negative movement during exercise.

Movement can be divided into two parts: the first part Kit is positive movement, and the second part is the negative movement, for example: when doing pushups chest (Bench press) the process of lifting up the positive part is, when you get down to the bottom. Adjacent to the chest that is the negative part.[11]

Many practitioners of bodybuilding doesn't care about this part of the motion, and this may be the reason some steady growth of their body to a certain extent, since the negative movement of exercise part is quite a bit of muscle growth much more than any positive movement part when going down the bar towards the chest, this is the biggest benefit of exercise.[12]

Not influenced by other bodies

You should be aware that very rarely go to bodybuilding clubs and not finding people with huge and beautiful objects, in addition to their ability to carry very heavy weights, it shouldn't affect the psychic novice bodybuilder, which owns such objects, have worked Hard to get to where it is, because his tyro compared to antibodies professional players is serious, it will frustrate a novice player, but leads to his obedience to lift heavy weights , and that his body could not be carried, leading to Serious injuries, including an injury herniated, or ruptured muscle eloquent disruption.[13] The novice player to challenge himself, to be better each week than he was last week.

Feeling pain after exercise 

The feeling of muscle pain during or after exercise does not mean that the exercise is practiced in the wrong way, but on the contrary, it means that the exercise is destroying the muscles as required, when exercising for any muscle must be followed by pain often after waking up of sleep the next day. [14]

The References
  1. ↑ John Leyva (17-9-2013), "How Do Muscles Grow? The Science of Muscle Growth"، BuiltLean, Retrieved 17-11-2016. Edited.
  2. ↑ Leanna Carpenter, "How Muscles Get Big"، weightwatchers, Retrieved 17-11-2016. Edited.
  3. ↑ Brooke Blue (17-9-2015), "Is It Bad to Do the Same Workout Every Day?"، Shape, Retrieved 17-11-2016. Edited.
  4. ↑ Christian Finn (29-1-2014), " Do I have to lift heavy to build muscle?"، Men's Health, Retrieved 17-11-2016. Edited.
  5. ↑ "Training Each Muscle Group With A Twice Per Week Workout Frequency", A Workout Routine, Retrieved 17-11-2016. Edited.
  6. ↑ Barry Lumsden, "Optimal Frequency for Hypertrophy"، Relentless Gains, Retrieved 17-11-2016.Edited.
  7. ↑ "Postexercise muscle glycogen recovery enhanced with a carbohydrate-protein supplement.", NCBI, Retrieved 23-11-2016. Edited.
  8. ↑ Jeff Behar (4-11-2016), "Rest & Overtraining: What Does This Mean To Bodybuilders?"،BodyBuilding.com, Retrieved 17-11-2016. Edited.
  9. ↑ Mallory Creveling (14-12-2015), "How Long Should You Rest Between Strength Training Sets?"،Greatist, Retrieved 17-11-2016. Edited.
  10. ↑ " Protein Supplements Vs. Protein Foods!", BodyBuilding.com,19-9-2013، Retrieved 16-11-2016.Edited.
  11. ↑ Bryan Locke (16-12-2013), "Eccentric Training!"، BodyBuilding.com, Retrieved 17-11-2016. Edited.
  12. ↑ Andrew Beatty, "6 Powerful Benefits of Eccentric Training"، Breaking Muscle, Retrieved 17-11-2016.Edited.
  13. ↑ Alex Stewart (4-8-2014), "10 Mistakes Beginners Make: Leave Your Ego At The Door!"،BodyBuilding.com, Retrieved 17-11-2016. Edited.
  14. ↑ Barbara Russi Sarnataro, "Sore Muscles? Don't Stop Exercising"، WebMD, Retrieved 23-11-2016.Edited.

Comments

Post a Comment