When it comes to improving our physical strength, we can take advantage of strength training to stimulate muscle growth. This is because our body can easily adapt to any challenging tasks. And if it fails to do something at first, our body will try to make the task easier the next time around.
Experts say that the key to muscle growth is to create the right training plan. Remember that muscle growth is stimulated by muscle damage, metabolic strength, and tension. Take note also that you should vary and increase the type and amount of the stimulus over time.
Maximizing Muscle Growth
Below are some tips on how to increase muscle growth effectively and safely:
a. Keep moving.
To lean muscle and gain size, it’s recommended that you focus on the most important exercises, namely bench press, squat, overhead press and deadlift. These exercises promote big movements, which are very important in increasing muscle size and strength. Research also suggests that compound movements like the squat can stimulate multiple groups of muscles and stimulate a bigger hormonal response.
b. Go for free weights.
Fitness experts advocate the use of free weights instead of machines. Among the best tools to use are barbells, power rack, flat bench, and lots of weights. A study was conducted to compare the performance of those who use free weights, and those that rely on exercise machines. It was found that those using free weights performed better than the other group, especially when it comes to balance and strength.
c. Feed your body more.
Another important step to stimulate muscle growth is to increase your intake of calories. However, make sure that you put more emphasis on quality rather than quantity. Also, the diet for a bodybuilder or an athlete doesn’t have to be totally different from that of an individual who wants to live a healthier lifestyle. In general, you should avoid refined sugars, processed foods, alcohol, and you should instead go for healthy fats, complex carbohydrates, and lean protein.
d. Take a break.
It’s important to know that muscle growth is stimulated by exercising, but this isn’t the only thing you should do. Keep in mind that doing exercise excessively can also lead to overtraining. This also results in halted progress and higher risk of injury. On the other hand, very little exercise can prevent you from building bigger and stronger muscles. This means that you have to use the right combination of rest and work in order for you to get your desired results. It’s vital that you create a training plan that will let you have a day off in between workouts. The best way to stimulate muscle growth is to have a deloading phase every 4 to 6 weeks.