A fitness model or natural bodybuilder will look very different due to a low percentage of body fat and increased muscle mass and density. These components can be developed over time. You can’t expect to see results in three or four months, and then think that you have completed the work. To create a masterpiece, you need to lay the foundation.
Time- “Time under tension” (TUT), is the time that the muscle is in tension per rep, set, exercise or workout. If an athlete performs a biceps curl in 4 seconds, the TUT is 4 seconds. If you perform 100 repetitions then your workout TUT is 6 minutes, 40 seconds.
Intense weight training- Intensity plays a major role in muscle growth. Intensity refers to how hard you train in a particular exercise. You can either give up after the seventh repetition or continue until you are unable to perform any more repetitions. You can achieve great results by increasing the intensity of your training. Individuals will have different intensity levels. You’re deceiving yourself if you train for more than 45 minutes. You can only train for so long before your body’s glycogen stores are depleted. Stop if you feel dizzy or nauseated. You must gradually overload your muscles to build muscle. You can do this by increasing the weight, changing sets and reps or even changing the exercises. Keep your muscles on their toes and challenge them constantly. For “hypertrophy” training, 8-12 reps are recommended per set. Multiple sets of each exercise and multiple exercises for each body part.
Correct Form: Select a weight that allows you to perform 8-10 repetitions (8-12 repetitions for endurance athletes). Last repetition should be hard to do. While performing the repetition, you want to maintain tension (both upward and downward phase) on the muscle. It is important to keep the muscles pumped up until they cannot move any further.
Free weights are best for heavy sets. Your chest may feel pumped up when you use the Smith machine but dumbbells will add more mass. Dumbbells make your ancillary muscle work and will help you build mass. Dumbbells allow for a greater range of movement, which increases the number and intensity of the muscles that are used during training.
Limited cardio- A little light aerobic exercise such as Walking, or Cycling will not hinder your muscle gains goals. Too much aerobic exercise or too much intensity during aerobic exercises will hinder your muscles gain. You need to consume more calories than you burn to build muscle. You can build muscle by doing a lot cardio. Another reason is that intense cardio training can cause your muscles to break down faster without motivating you to gain more muscle mass, like weight training. You can reduce the resources available to your body for muscle building by forcing it to recover after hard cardio exercise. I recommend doing light aerobic exercise for 20-30 minutes twice a week. This is more of a cardio maintenance training than trying to improve your Fitness. Otherwise, you could limit your muscle gains.
Adequate nutrition- Nutrition plays a role in weight gain. Try to eat 5-6 small meals per day. Do not overeat. Breakfast is important. After breakfast, you should have a small meal. You can choose a snack that consists of a bar or a protein shake. Next, you will have lunch. After that, you will have another snack in two to three hours. Then comes dinner. Dinner could consist of green salads, fish, potatoes baked and vegetables. You can have a nightly snack. The combination of a high -protein diet with the right type of exercise will allow your muscles to grow faster than you ever thought possible.
Adequate Water Intake – Drinking more water will help you maximize muscle gain. It’s simple, easy, and highly effective. The importance of water in the body cannot be understated. It plays many important roles. Your muscles are 70% water. Drinking more water will not only make your muscles appear more full and vascular but will also increase strength. A 3-4% decrease in water can affect muscle contractions 10-20%, according to research. For optimal gains, aim to consume 0.6 ounces per pound of your bodyweight every day.
You may need up to one year to lay the foundation for the body you desire. You should gain muscle mass if you exercise properly and keep track of your progress. The weight gain of each will vary. Every time you lift weights, you want to do it smartly and hard.
