Maximizing the effects at the gym
Everyone who trains with strength wants to achieve the best results. We want our muscles to be bigger, stronger, sculpted and ideally proportioned. We want to squeeze as much as possible out of our body. Below are some tips on how to make our muscles grow as we want.
Superseries is a training method involving the combination of two exercises that we do without interruption, one by one. Ideally, if the superseries concern antagonistic muscles, i.e. those that work independently of one another, such as biceps and triceps, back and cage, quadriceps and biceps. Superserie is a new stimulus for the muscle, greater intensity, shorter break times and new adaptive conditions for muscle fibers.
When working on one muscle, we do not load its antagonist, because its operation is completely opposite. At the moment when, for example, when bending shoulders, we work with biceps, the triceps arm is unloaded and rests.
Superseries greatly influence hypertrophy. The choice of exercises is optional. However, it should be remembered that complex exercises may be more appropriate in the case of shaping mass and strength, and insulating exercises for sculpting and body modeling. It is worth choosing the exercises adequately to the goal we have set.
Insulation exercises with a large number of repetitions
In case our goal is maximum muscle hypertrophy, it is important to add 1-2 exercises isolated on machines or extracts after heavy strength training. Thanks to the full muscle isolation microdamage will be greater, and thanks to the large number of repetitions with a smaller weight, we will make the blood flow in the muscles more efficient. This in turn will cause more nutrients to be delivered to the muscles.
Adding this method to training will result in faster depletion of glycogen resources. This will make our body defend itself and reach for the glycogen reserve. This will increase the energy reserve that the body will use in subsequent trainings in a longer unit of time. In other words, the muscles at the next training sessions will have more energy.
The break time is very important. Depending on what we want to achieve, we will have to manage time properly. Then, when our main goal is strength, remember that the break time between sets allows for full regeneration (about 3 minutes). If you want to build muscle, full regeneration is not recommended, so 60-90 seconds will be enough time.
Short breaks make our vascularity better and metabolic rate increases. However, attention should be paid to the fact that reducing the break time will make us less rested before taking the next series. Then you should be very careful about the correctness of the exercises and you need to properly choose the training load.
Droplets is a very interesting training method, which can also be a surprise for our muscles. When the series ends with a marked effort, the muscle fibers are damaged.
As a result, they are destroyed, but they are not completely exhausted. That is why it is worth to reduce the weight and add a few repetitions of “fatigue” to damage our muscle fibers.
This method is characterized by performing continuous work of a given exercise, however with a change in the load and the number of repetitions. For example, we can squeeze a 6 × 80 kg flat bench, then we reduce the weight about 10 kg and squeeze 8 times, again reduce by 10 kg and squeeze 8 times. This is one of the variants of dropsets. Everyone can adjust it according to their own needs. When making dropsets, it is worth taking care of the belaying.
Cardio training and interval training
Exercising excessive amounts of aerobic training may result in the loss of our valuable musculature. The body adapts to the tasks we impose on it, and no excess muscle is needed for aerobic exercise. For advanced people, HIIT type interval training will be a better solution. Prolonged cardio sessions cause that our body quickly gets used to this type of effort, which in the end may bring more harm than good (we lose mass).
Interval training is shorter and more intense – it is characterized by work at the maximum level and shows anabolic capacity. This makes us able to keep a nicely muscled body with low body fat. Interval training increases the involvement of fast twitch fibers – in contrast to the usual cardio training, which mostly involves slow-twitch fibers. In addition, interval training increases the level of testosterone and the level of growth hormone desired during muscle mass building.
Interval training is recommended, however, for intermediate and advanced people, because work at the maximum level increases the risk of injury or injury. Aerobic and interval training have their pros and cons. If we are unable to choose the training form ourselves, ask for the advice of specialists.
Work at a pace
When it comes to hypertrophy, working at a pace is very important. The extended series make the body constantly generate energy and engage new muscle fibers. This allows us to destroy more fibers, which in the long run gives us more muscles.
It is worth taking care that our trainings focus more on the eccentric phase (the stretching phase of the muscle, during which the fibers are damaged). The lowering phase should be longer than the concentric phase (muscle contraction phase). This will allow you to involve more motor units.
Regeneration, though often downplayed, is a very important aspect. Our muscles do not grow on training. Our muscles grow while resting. If during the training we see a decrease in our motor skills, such as strength or endurance, this means that we need to rest. Muscles need time to rebuild damaged fibers. Without proper form of regeneration, we will not get satisfactory results.
In addition, during regeneration, you should take care of the deficiency of micronutrients such as vitamins and minerals. Not only will they speed up the regeneration process, but they will allow us to achieve better results in subsequent sessions.
It is worth doing at least a day break after two training units in a row. In this way, we will enable both muscles to properly regenerate, as well as our nervous system, which is heavily loaded during a large number of trainings.
Maximizing the effects at the gym – summary
If we follow these guidelines, we will not only fight stagnation, but we will also give our muscles more reasons to grow. It will also make the training interesting and demanding. The body does not like stasis. I need changes and new stimuli to constantly develop.Posted on: November 16, 2018