To increase the muscle volume are not just a good workout routine. Follow the 6 principles the following to exit from the level you reached and feel the difference.
One of the main objectives of most of the people who enroll in gyms, passes by increase the muscle volume. However, few are able to really with consistency and on the scale desired.
To achieve results need to tinker with variables like diet, rest, and even the amount of cardio you do.
Then will be addressed each of them in greater detail to get to realize that to achieve goals you need more than just train. Take note, try it and feel the difference in the results.
THE ELEMENTS TO BE TAKEN INTO ACCOUNT TO INCREASE THE MUSCLE VOLUME
1. ADJUST THE DOSE OF PROTEIN
The proteins are molecules composed by one or more chains of amino acids. Assist in the growth and repair of tissues, help in the production of enzymes, hormones, neurotransmitters and antibodies in the replacement of the energy expenditure of the cells and the transport of substances to the body.
Increasing physical activity, increasing, therefore, the protein needs due to its role in structural, which will have an important function to the level of regeneration of muscle tissue.
Read the labels and make sure you eat the best sources of protein, including: fish (tuna, sardines, mackerel, salmon), white meats (chicken breast, turkey), eggs, dried fruit, milk and derivatives.
According to the ACSM (American College of Sports Medicine), the daily dose of protein should be around 1.2 g to 1.7 g/Kg of body weight, however several studies carried out by the ISSN (International Society of Sports Nutrition), point to values of up to 2g/Kg of body weight, depending on the frequency and intensity of the physical exercise carried out.
2. LIMIT ACTIVITIES CARDIOVASCULAR
No waiver of a good cardio training? If your goal is to increase muscle volume, you must decrease the amount of the same. This type of training will have a negative impact on the increase of muscle mass. Rather than practice cardiovascular workouts for long duration, opt for workouts of high-intensity 1-2x per week. How? It takes you 15 to 20 minutes: 1 minute intense followed by 2 minutes return to the calm. Not only makes your workout more short as it will contribute to maintain or even increase muscle mass.
3. DOWNLOAD THE NUMBER OF REPETITIONS
It has been verified that, indeed, the number of repetitions has influence on the final goal. Do about 12 sets for each muscle group, doing 6 to 12 repetitions to maximize muscle growth. Make sure that your workout lasts longer than 60 minutes, being 45 minutes the ideal.
Instead of numerous exercises, go for high loads, in a speed run slow. The execution of each series is expected to be around 40 to 60 seconds to keep the muscle under tension all the time appropriate for the stimulation of growth.
4. EAT OFTEN
You should keep in mind that it is essential to divide your day into 5 to 6 meals, especially if you have difficulty gaining weight. We speak of course of quality meals ensuring that it is delivered to your body between 20 to 30 grams of protein in each one, not forgetting the importance of ingesting carbohydratecomplex, and limiting the simple carbohydrates for post-workout.
It is essential to ingest healthy fats in the form of omega-3, since these have a crucial role in the increase of testosterone levels, which will cause an anabolic response top. What is the result? Greater muscle volume.
5. COMPOUND EXERCISES
Basically there are two types of exercises: simple and compound. The simple, involve only one joint in the movement, as for example bicep curl with dumbbells, triceps extension cables or extension of the leg. The compounds involve more than one joint, including squats, lunges, dead weight, bench press with bar or even shoulder press.
Which of the two types of exercises we want to emphasize? The compounds. Why? These exercises, involving more than one joint, are responsible for involve the largest muscle groups in the movement leading to a better response and, consequently, increasing muscle mass more evenly.
These exercises cause a recruitment upper muscle fibers and will lead to a response of anabolic hormones (testosterone, growth hormone, growth factor similar to insulin – IGF1) that will lead to better protein synthesis, leading to the desired end result – increase the muscle volume.
6. REST AND RELAX
Unfortunately this is still a point neglected by many. No matter your workout routine, your diet and your supplementation, you will not achieve results if you do not have attention to this factor to be of crucial importance.
Contrary to what you might think, the results of that search are not met in the gymnasium, depicting this just the stimulus for muscle growth, proper diet representing the “fuel” that will cause protein synthesis at the muscle level, and the correct sleeping pattern, that will be the differentiator because it is during this that is segregated 60 to 70% of growth hormone. This hormone is vital to increase the protein synthesis and a key element for people looking to increase muscle volume.Less sleep means less segregation of anabolic hormones (hormones which are responsible for increase of muscle mass), seriously threatening the success of your ultimate goal.
Finally, also avoid the constant stress to which they are subjected in their day-to-day, ensuring that you relax properly. High levels of stress are directly associated with high levels of cortisol, a catabolic hormone (makes it easier to break muscle tissue) that at high levels, will seriously compromise the gain of muscle mass.
As noted in the principles above indicated, there is much to in addition to of training with regards to increase the muscle volume.
Diet, rest, proper execution, cadence, and type of exercises to focus on, are factors to be taken into account in the success of your objective. Do not just look at one of them, make rather a holistic approach between each of them and you will have a perfect synergy.
Before you start a workout program and a diet, consult a health professional to help in the proper planning of the factors described above.