It’s not a secret to us that weight training is a vital method for maximizing muscle growth, staying in shape, and promoting overall health as well. But what many of us don’t realize is that gaining muscles goes beyond proper technique and execution. There are a couple of other factors that can affect your ability to gain muscle strength and size.
Let me share with you some tips on how to maximize muscle growth using weight training.
- Avoid pre-exhausting. Pre-exhaust instead.
One important benefit of pre-exhausting a muscle is that it promotes the accumulation of more metabolites. This happens when you push a muscle to its limits using compound exercise. Metabolite accumulation, however, is not a huge contributor to the growth of muscles.
A better approach is to complete your heavy, compound sets first before you perform any isolation exercise. You may use lighter weights for your isolation move. You can also have shorter breaks as this can get you closer to muscle failure.
- Increase your sets and weights week after week.
Experts say that exercise has to become more difficult over the course of your program so that you may continue to gain results. Typically, this means increasing weights on the bar. This will be an even more effective method if you alter your sets and reps.
- Workout with high volumes when you’re starting to lose or gain weight.
The most effective stimulus of muscle growth, as well as muscle retention during weight loss) is high volume training. This means that you should do multiple sets of 8 to 12 reps on average, as this will help grow or maintain the most muscle.
- Have a low-volume phase every 3 or 4 months.
High volume training is excellent for gaining or losing weight. However, doing high volume training continuously for several months may prevent the body to build more muscles. With that said, experts recommend mixing in lower volume training every 3 to 4 months.
- Give occlusion training a try.
There have been a lot of studies conducted to prove the effectiveness of occlusion training in muscle growth. But still, a lot of people don’t seem to be willing to try this method out. By using blood flow restriction training, you are helping your muscles grow bigger and stronger without necessarily lifting heavy weights. This is an ideal approach for those who are nursing an injury, as well as older people who are not capable of lifting heavy weights.
When it comes to learning how to stimulate muscle growth, there are so many articles you will find on the Internet telling you what you should and shouldn’t do. But how do you know which ones to believe? It’s important that you get advice only from certified experts in the field so you could avoid wasting time on techniques that don’t work.