Over the years, we have witnessed a surge of various strength and weight training exercises and techniques that easily faded away. No matter how well-marketed those techniques are, once they fail the expectations of people, they are easily forgotten. If you are into muscle building and would like to engage only in those techniques that work, this post is for you.
Below are the tried and tested techniques for developing huge and strong muscles:
Frequency of Training
There are two main components of strength training – the amount of exercise, and the recovery following the exercise. In order to increase muscle size in only a short period of time, your weight training routines should include short, infrequent and high intensity exercises. These should then be followed by the right amount of time for the recovery of the muscles.
According to research, muscles are likely to overcompensate or become stronger almost a week following a workout. Keep in mind that when it comes to gaining muscle size and strength, the most important things are the intensity of the exercise and recuperation.
Exercise Per Session
Several tests have proven that a person has a limited amount of readily available energy to be used for weight training exercises. Studies also reveal that blood sugar levels drop significantly 20 to 30 after a high intensity training. Since you only have limited amount of time to train before your blood sugar level drops, it is crucial that you select the right exercises.
Compound or multi-joint movements are highly recommended because they give the most training stimulus for a short period of time. When you focus on compound movements, all the muscles in your body will benefit, and you won’t have to bother doing isolation movements.
Number of Sets for Each Exercise
Once you have completed a set of compound exercise, it is unlikely that you will be able to perform the same intensity and force for another set of the same exercise. By giving your 100 percent effort on a particular exercise, there is a bigger chance for your muscles to grow bigger and stronger.
If you believe that doing multiple sets of exercises is more effective than single set training, you are wrong. Experts say that single set training can be as beneficial as multiple set training, especially when done with blood flow restriction training.
Blood flow restriction training involves the use of BFR bands, which are wrapped around the limbs so that the release of blood from the veins can be limited. When little blood escapes the muscles being trained, there is a bigger chance for the muscles to swell and grow bigger. It is recommended that the blood flow restriction training be used in conjunction with low intensity exercises.