Fortunately, we don’t need to be scientists to figure out how to get fit. But still, it is helpful to understand what makes muscles grow. Basically, a muscle has to be broken down first for it to be repaired and made bigger and stronger. This is what happens during weight training programs. When you lift weights, your muscles suffer a good kind of injury, which leads to the creation new muscle protein – myofibrils.
When it comes to muscle or strength training, such process has to be utilized. The important thing is to create a training plan that will give stimulus to the muscles. If you are wondering what is weight training would best benefit your muscles, well, it is one that subjects the muscles to metabolic stress, tension, and muscle damage.
So what are the best methods to build muscles?
1. Move, move, and move
For you to gain size and lean muscle mass, there are four main exercises to focus on – bench press, squat, deadlift, and overhead press. These exercises are not only for those involved in weight training programs. According to research and weight training coach Layne Norton BFR Training, these exercises recruit multiple muscle groups and cause bigger hormonal response. As a result, they are more effective for strength building compared to isolated movements.
2. Free weights are better
One of the most important weight lifting tips to remember is that the kind of equipment you use also plays an important role in your success. Experts always emphasize the importance of using free weights, such as barbells, power racks, and dumbbells, instead of weight machines.
3. Eat up
When you join any strength building or weight training programs, your body actually needs more calories. However, you should pay attention to what you eat. Always go for quality over quantity. It is highly recommended that you stay away from refined sugars, processed foods, and alcohol. Instead, go for healthy fats, complex carbohydrates, and lean protein.
4. Know when to stop
It is vital that you find the balance between sweating out and resting. Excessive exercise may result to overtraining, or even injuries. Meanwhile, too little of can delay the development of your muscles. Thus, you need the right combination of work and rest for you to get the best results. Come up with a training plan wherein you can have a day off between your workouts.
5. Wrap them up
The use of blood flow restriction training has proven time and again that you don’t need to engage in high resistance workouts in order to gain bigger and stronger muscles. By using BFR occlusion training wraps around your limbs during your workouts, blood flow from the muscles is restricted. This results to the breaking down of the muscles, which leads to the development of bigger muscles.