Muscle growth process
Muscles grow by straining them with exercise until they are destroyed, and after demolition they are fed with protein to rebuild themselves, building the muscle itself to become stronger and larger than it was, so that it can adapt itself to the exhausting daily exercises. Such exercises are not random, but rather organized for every muscle in the body, with a certain number of repetitions.
Ways to increase muscle growth
Lifting a heavy weight
Lifting heavy weights with a repeated movement so that the muscle to be inflated is used to lift this weight, and repeated movements lead to fatigue and demolition of the muscle, and this is the definition of bodybuilding exercises. The allocation of a daily schedule for exercises, so that each muscle in the body has a day per week devoted to carrying out its exercises, leads to an orderly and relatively fast inflation of the body's muscles.
Diversification of exercise factors
The common problem among bodybuilders is the stability of muscle size at a certain size after a certain, unspecified period, and after that, whatever they practice and continue to exercise, their bodies will remain fixed at this point, and this is because the body adapts to the same activity and the same factors; Therefore, it is always preferable to change the exercise schedule after continuing for a period of two to four months.
Among the other factors that affect the body's continued benefit is the increase in weights used in the exercise, and the increase must be gradual to avoid injuries, and make the body acclimate to this increase, and it is preferable to increase the weights by a small amount from one week to another, while maintaining the number of repetitions of each exercise.
One muscle exercise more than once a week
Some of the things that slow the growth of the muscles of the body are the exercise of each muscle only once a week, where you can follow schedules that allow one muscle exercise twice (or more per week), and as a simple example of such tables:
• Exercise the back muscle and the biceps muscle (days one and four).
•Exercise the chest muscle, the three triceps muscle, and the shoulder muscle (days two and five).
•Exercise the leg muscles (days three and six).
This table For example, he exercises one muscle twice a week with the opportunity for each muscle to take a period of rest, as the period of rebuilding large muscles (such as the chest, back and leg) is approximately three days, while the small muscles (such as the arm and shoulder) are from one to two days.
Get enough rest
Despite the importance of food without which the muscle cannot be rebuilt, rest is more important than food. As it is the most important factor in muscle rebuilding, it is required to take complete rest on days when no exercise is completed. This works to rebuild muscle cells faster.
It is important to note that rest is also required during the same exercise, so it is recommended to take a rest between 30 seconds to 60 seconds between rounds of the same exercise, and from 90 seconds to 3 minutes between exercises, taking into account that the muscle does not become cold due to the delay in rest, as If a muscle becomes cold, it decreases its performance and increases the likelihood of injuries (especially muscle tears).
Get enough protein each day
Where protein is the first food source for rebuilding the muscle after demolition, and in the event that the body is not satisfied with its need for protein to rebuild the muscle, it will stop building, and the muscle remains exhausted and destroyed, which leads to the possibility of weakening this muscle and obtaining unwanted adverse results. It is always preferable for the bodybuilder to eat large quantities of foods that contain protein, in addition to using synthetic proteins to cover the percentage that cannot be covered by eating alone.
Focusing on negative movement during exercise
The movement of the kit can be divided into two parts: the first part is the positive movement, and the second part is the negative movement, for example: When conducting the chest pressure exercise, the process of raising to the top is considered the positive part, but when going down to the side of the chest, this is the negative part.
Many bodybuilding practitioners are not interested in this part of the movement, and this may be one of the reasons for the stability of their body growth at a certain limit, as the passive movement part of the exercise constitutes a great deal of muscle growth much more than the positive movement part. That is, when going down with the bar towards the chest, and this is the greatest benefit from exercise.
Not affected by the bodies of others
It should be noted that it is very rare to go to bodybuilding clubs and not to find people with huge and beautiful bodies, in addition to their ability to carry very heavy weights, so this should not affect the psyche of the beginner bodybuilder, as whoever possesses such body, may have He worked hard to get to where he is, because comparing a beginner to his body with professional players is dangerous, this will not only frustrate the beginner, but lead to his lifting the very heavy weights his body cannot carry,This will lead to serious injuries, including a permanent herniated disc injury, or a severe rupture of the muscles. The novice player should only challenge himself, and work to be better every week than he was in the past week.
Feeling of pain after exercise
Feeling pain in a muscle during or after an exercise does not mean that the exercise is being practiced in a wrong way, but on the contrary, it means that the exercise destroys the muscle as required, so when exercising any muscle, pain must often follow after waking up
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