For those who have just started their strength or weight training program to stimulate muscle growth, training is something very exciting because personal records are seen immediately and they just feel invincible after every workout session. But after a while, these emotions are likely to dwindle, and those who have been doing workouts for some time find themselves in a rut.
Here are some pieces of advice from the experts on how to increase muscle growth:
#1 – Take it slow
One of the best ways to stimulate muscle growth is tempo training. When there is prolonged tension on the muscles, lactic acid accumulation and local muscular fatigue stimulate hormonal and physiological adaptations, which can lead to huge gains in muscle hypertrophy.
#2 – Get Everything Banded
Training with BFR bands is very important in increasing your capacity to grow bigger and stronger muscles. Occlusion training, which involves the wrapping of muscle areas being trained, increases power production. As a result, there are also increases in muscle firing rates, fast twitch muscle fibers, and muscle performance.
#3 – Be a Smart Eater
Many of us are not aware of the fact that muscle growth is stimulated by exercise and proper diet. There’s no way you can grow your muscles is you’re having a poor diet. Always bear in mind that whether your goal is to gain muscles, lose fat, become stronger, or improve athletic performance, nutrition plays a very important role in the muscle recovery and adaptation processes.
#4 – Have Enough Time to Rest
It’s not recommended that you hit the gym every single day. As a matter of fact, experts explain that taking a rest in between workout days can improve the rate at which muscles grow in size and strength. This is because the muscles need to recover for them to grow bigger, which means that taking a break from the gym is helpful for your training.
#5 – Mind the Frequency of Your Training
Taking time off from the gym doesn’t mean you should go to the gym only once a week. If you want to see positive results, you need to commit to training on a regular basis. It’s also recommended that you increase the frequency of a lift during the week so you can add volume to your training because this is vital in trying to stimulate muscle growth.
If there’s a bonus tip you should know about how to increase muscle growth, that is to incorporate blood flow restriction training into your workouts. Blood flow restriction or occlusion training using BFR Bands increases the capacity of the muscles to grow and become stronger without requiring you to lift heavier weights. This is a great opportunity especially for those who do not have the physical ability to lift heavy weights.