How muscles grow after training in women and men

Sooner or later, absolutely all athletes experience a stop in muscle growth and strength (training plateau), so we want to share with you valuable tips on how to gain muscle mass and strength.

The tips will be useful not only for beginners in the gym, but also for experienced athletes.

Get plenty of rest

Muscles do not grow during training, but at home when we rest. Adequate rest, 8-10 hours , as well as sleep during the day for 1-2 hours, are ideal conditions for muscle growth. We can adapt our body to absolutely everything, from training at night to daytime sleep. But the problem lies in the fact that our biological clock , biorhythm, will begin to radically go astray, and this can lead to health problems,

In addition, wear and tear on the body is inevitable and will lead to an increase in the stress hormone in the blood (cortisol), which will naturally interfere with the gain of muscle mass.

Try to train in the morning, afternoon or evening, but not at night (yes, such cases also occur!). At night, when a person sleeps, growth hormone (somatropin) is actively produced, which is very useful for a person, starting with the fact that it rejuvenates the body, strengthens bones, immunity, ending with its anti-catabolic, anabolic effect on muscles.

Complete rest after training

When they say that muscle growth requires rest, they mean rest, both psychologically and physically, and this is very difficult to do in our rhythm of life. But all life is a choice, therefore, you will decide what is more important to you, work or success in bodybuilding.

It will be impossible to progress if you exhaust your nervous system at your “favorite” job, and even get physically tired. Of course, in some ways, sports nutrition and anabolic steroids (whoever decides to use them in their training no matter what) can help restore the body, but this approach to bodybuilding is a dead end , which will very quickly lead to a hospital bed.

Therefore, if you want to grow in muscle strength and mass, then you need to get proper rest. Narrow your social circle, your acquaintances who invite you to go out to the club at night, change jobs, learn to disconnect from the bustling outside world and concentrate on the things that really matter , that make you stronger.

How to make muscles grow?

During strength exercises in the gym, muscle fibers are torn, resulting in microtraumas in the muscles. After some time, the microtraumas heal and the muscles increase in size. The so-called supercompensation , that is, when the muscles after training have recovered to their previous level of fitness and exceeded it.

There are several scientific theories , and each of which has the right to live, one claims that muscles grow due to hyperplasia , that is, an increase in the number of muscle cells, and the other is hypertrophy , which means an increase, proliferation of muscle tissue, due to an increase in muscle cells in volume

Achieving the effect of supercompensation, that is, making muscles grow, cannot be done in just one way; all three factors must come together:

• Training program
• Nutrition
• Recovery

How to Make Muscles Grow
Each of these parameters is extremely important for muscle growth. For example, the basis, the basic frame for weight gain , is:

• high-calorie nutrition (the athlete must create a surplus of calories in the body)
• adequate training program (alternating or periodizing light, medium and heavy training)
• proper rest (minimum energy consumption and stress, as well as 8-9 hours of sleep

By increasing your level of training , you increase the body's ability to absorb glycogen , creatine phosphate in the muscles, as well as a number of other nutrients. Thus, by supplying the body with “fuel”, getting plenty of rest and exercising regularly, you are guaranteed to make your muscles grow.

Calorie nutrition for gaining muscle mass

Rest time between workouts

The optimal rest between approaches in your programs for gaining weight should be 1.5-2 minutes , rest between workouts from 1 to 3 days , but no more than 4 days, this time will be enough for you to rest , recuperate and not fall into detraining .

The choice of ± 1-2 days of rest between workouts should be based on what kind of training was or will be (hard, light or medium), that is, if you have done a high power and feel that your strength has not yet recovered (signs of increased irritability , fatigue, muscle and joint pain), take an extra break , thereby protecting yourself from common overtraining , which often interferes with the increase in muscle mass and strength results in any sport, not just bodybuilding.

Rest time during training between sets

After how many workouts will I see results?

Before talking about the results that can be obtained from strength training , you need to decide what you expect from the gym:

• Muscle growth
• Increase in strength indicators
• Drying, muscle relief

Weight loss is not included in this list, due to the fact that energy supply in strength training comes from the consumption of muscle glycogen and creatine phosphate, which is why training in the gym is pointless for burning fat .

If you have never exercised , or have been doing it for a very long time, and want to increase muscle mass, but you will need 1 to 2 years of regular exercise (3 workouts per week) for your body to transform and increase the size of muscle tissue. Much in this matter will be decided by your body type , how good your metabolism is, how well you will absorb nutrients, how strong your tendons and ligaments are to increase working weights in exercises, and of course how much lean muscle mass you initially have and fat . All these parameters directly affect the speed of obtaining results from training in the gym.

Speaking specifically in numbers , the average beginner can, in one year, increase strength by 40-50 kg in the deadlift, by 20-30 kg in the bench press, 30-40 kg in squats with a barbell, while the mass will increase on average by 5-10 kg . These are real numbers that are achievable for everyone if you approach the training process competently.

Drying muscles, working on relief, is advisable for those athletes who already have significant muscle mass (not fat!), through cardio exercises, in combination with a low-carbohydrate diet and strength exercises in pump mode, you can achieve excellent results in 6-12 months .

How long will it take for the muscles to respond to the force load?

Eat right and often

Small, multiple meals are the key to not only gaining muscle mass, but also losing weight , due to the constant promotion of metabolism (metabolism). The more often you eat, the better, meaning you can absorb much more healthy fats, proteins and carbohydrates in 6-8 meals than in 3 or 4.

In addition, frequent meals have a beneficial effect on the digestive system, preventing it from going into starvation mode, and thus, two problems are solved, your muscle mass, your proteins will not be used as an energy source, and carbohydrates will be stored in muscles in the form of glycogen . Therefore, always eat small meals (6-8 times) and make sure that your diet is always complete.

A bodybuilder's diet must first of all be balanced , however, like any other athlete who wants to eat healthy. The only difference will be in the amount of those essential nutrients.

Depending on your body type, you need to build your menu; if you are prone to gaining excess weight, then this article is for you about drying muscles; if, on the contrary, you are very thin and find it difficult to gain weight, then this article is for you. nutrition for muscle gain.

The basic principles of weight gain lie in a system of correct, balanced, and most importantly adequate nutrition. That is, to gain weight, you need surplus , to lose weight, you need a deficit.

Proper nutrition for weight

In your menu, eliminate empty calories (fast food, soda, foods stuffed with preservatives and other cheap foods), switch to quality products, healthy foods,

proteins of animal origin, since they are much higher in biological value than vegetable ones (of course, you can combine them, no one forbids), carbohydrates (brown rice, pasta, buckwheat, potatoes, etc.), also indulge yourself in sweets (if provided that there are no health problems and you are a typical ectomorph who finds it difficult to gain weight). Try fast carbohydrates without palm oil, which, if consumed in large quantities, can cause problems with the cardiovascular system.

Also, your diet must contain unsaturated fatty acids (omega 3), you can also buy fish oil supplements at any pharmacy. Omega 3 fatty acids have a beneficial effect on blood vessels, reducing the level of bad cholesterol in the blood, improve well-being, metabolism, cleanse the skin, reduce cortisol levels, and even stimulate the production of many hormones, including increasing testosterone .

Diversify your training

If you train according to the same training program, with the same number of repetitions and working weight, with constantly the same exercises, then, in the end, the muscles will adapt to the load, stop responding to it, and muscle growth will stop.

Therefore, you should always introduce something new into your training program, constantly shock the muscles, do not allow them to adapt to the load, alternate light workouts with heavy ones, change the weight on the barbell, including the number of repetitions and approaches, introduce new exercises into your program, and never forget to do the basic ones.

The main principle of success in bodybuilding is built on the principle of progressive loading, that is, when you gradually increase your weights, rather than constantly working with the same weight. And also, for more advanced athletes, we recommend using various isolating (auxiliary) exercises for all muscle groups.

Variety of strength training process

If we take into account isolating exercises, we recommend changing them for each muscle group once every 2-3 months; when performing them, you should not feel a lot of tension (fatigue) in the muscles, much less bring them to failure . You need to reserve your strength for basic (multi-joint) strength exercises, which really powerfully increase muscle mass and strength. We suggest you get acquainted with an effective training program built on the full-body principle (for all muscle groups).

Muscle enlargement: a working method

To make muscle fibers grow faster, you need to follow these tips:

1. Give your muscles more stress.

You must understand that muscle growth requires special provocation. You need to increase the working weight or the number of repetitions per set, because this will have a positive effect on your muscles.

Our body quickly gets used to stress, so we need to avoid this. You must surprise your muscles in every session, and they will reward you with good results and growth.

Just think about it, if you perform the same number of repetitions in each workout and work with the same weight, will this be enough to fully work out the muscles? The answer is simple: of course not! If you want to pump up your arms more, then you should gradually increase the weight of the barbell/dumbbells.

1. Perform 6 to 10 repetitions.

6-10 repetitions per set will help significantly accelerate the growth of muscle tissue. This rep range is ideal for your body.

1. Do a maximum of 6 sets per muscle group.

Probably many will not agree with this point, but this is the truth. You should not overtrain your muscles, because in this case hormones are released that destroy them. Do no more than 6 approaches per muscle group.

1. Eat plenty of food.

Nutrition for muscle growth must be regular and of high quality. Intensified training creates microtraumas in the muscles, so you need to give them more material to recover. There is one important point - the right diet for an athlete should be aimed at increasing muscle mass without adding subcutaneous fat.

1. Eat more protein.

The more protein you have in your diet, the better your body will grow. Protein is precisely the main building material that helps heal microtraumas in muscle fibers. In addition, not just heal, but build up!

If you are interested in the answer to the question of how much protein you should eat daily, then use the following formula:

Daily squirrel hole = your weight x 2

Let's look at foods that contain a lot of protein:

A) meat;

B) fish;

B) eggs;

D) cottage cheese;

D) cheese.

1. Don't give up fat.

You can’t completely give up fats, because they help produce testosterone. Your diet should contain about 10% fat. Create a proper diet that contains 30% protein, 60% carbohydrates and 10% fat.

1. Drink plenty of water.

Typically, most of our body consists of water. Fluid is very important for increasing strength and endurance. Drink 10 300 ml glasses a day.

1. Don't overdo it with cardio.

Cardio training is bad for muscle growth, because its goal is to burn fat tissue. If you want to dry out, then do them after strength training. But if your goal is to gain muscle mass, 5 minutes of cardio after training will be enough for you.

1. Healthy sleep.

Muscle growth is impossible without good sleep. Muscles grow only during rest and there are several reasons for this: A) growth hormone is best released during sleep;

B) due to a slowdown in metabolism, cell restoration and growth are accelerated;

C) muscles receive more blood.

1. Be less nervous.

Stress negatively affects muscle fibers, namely, it destroys them. This is due to the release of the hormone cortisol.

Concentrate on exercise

Many beginners, and even experienced athletes, neglect to concentrate on exercises, and this has a very negative impact on working approaches and on bodybuilding in general.

You must be completely focused on performing the exercise, in your thoughts, in your consciousness, there should be nothing except the idea of ​​how the muscles are filled with blood, swollen, and, of course, sports anger , which is tempered in difficulties, failures and defeats.

Make sure that your muscles are completely subordinate to your consciousness , and then, just the thought of training, will put you in a fighting, working state. The main thing is to understand that if you come to training with extraneous thoughts, conversations, share secrets with friends , tell how hard it is for you at work, etc., instead of plowing, working in the gym, you will not achieve anything in bodybuilding, because success in this difficult sport depends not only on your physical condition, but also on your inner self .

Concentration of consciousness and muscles on performing exercises

Doesn't awaken the inner mood - doesn't awaken the result. That is why many athletes, especially when performing a heavy approach, try to disconnect from the outside world, close their eyes, concentrate their energy in time - here and now.

Consume sports nutrition

Food products that we usually eat in everyday life: cheese, rice, chicken, cottage cheese, pasta, etc. contain few substances useful to the body (minerals and vitamins), amino acids of high biological value, in addition, a bodybuilder needs high quality products much more than a person who does not play sports.

The loads in bodybuilding can be very heavy, which means that the body must be properly nourished. From ordinary food, we are simply not able to extract so many useful components for muscles, joints and ligaments, for their growth and development. This problem is solved by sports nutrition, which contains all the beneficial substances that a bodybuilder needs for muscle growth.

Consumption of sports nutrition

If you are a beginner, then at the initial stage of training, you can do without sports nutrition, but then, when you have decent strength indicators, gain 5-10 kg of muscle mass, you will have to take sports supplements if you want to progress further in bodybuilding .

Previously, during the Soviet era, athletes could not afford to take as many supplements as we do now. At that time, there was simply no sports nutrition, or it was primitive, and the problem of replenishing strength and energy was solved with the help of high quality nutrition. For example, in his interviews, Yuri Vlasov (a legend of weightlifting), notes that he was brought high-quality food from all over Russia, and also helped by friends who were familiar with high-quality products, and of course, in our time, not everyone can afford to eat very valuable products.

Therefore, we recommend buying sports nutrition, primarily protein (for muscle growth) and creatine (for strength growth). In more detail, we reviewed the best sports supplements for increasing muscle mass in this article.

Sotsky's simulators

Greetings! Today we’ll talk about how to speed up muscle growth. Many people start working on their body, but everyone is interested in quick results. We'll give you 7 important tips to help you speed up muscle growth.

The process of increasing muscle mass is quite simple. To stimulate good muscle growth, you should know some features of the human body. The main and main sources of muscle growth are proper nutrition and intense training.

It’s not enough to just “indulge” in iron and exercise. Training should be taken with the utmost seriousness and responsibility.

It is quite possible to accelerate muscle growth without chemicals and steroids. It is enough to use the above two principles of nutrition and training and everything will work out for you.

Below are recommendations for effective muscle growth:

1. Although there are full body workouts in one day, you should not train more than 2 body parts in one session. An important training rule that affects not only physically, but also psychologically the athlete. Experienced bodybuilders are recommended to load only 1 part during training. This is necessary for thorough and complete muscle loading.

2. The time of one workout should be minimal. Only with short training sessions is it possible to give your best. The intensity decreases in proportion to the increase in the duration of the session. The ideal workout is 40 minutes. This is the level you should constantly strive for. The theory also has a scientific basis: after 40 minutes of training, the release of testosterone, a stimulator of muscle growth, decreases sharply.

3. Practice with rational zeal. There is no need to do more than 6 approaches for one muscle group. This is fraught with the opposite effect: a sharp decrease in nutrients and minerals occurs in the muscle fibers, and the muscles are depleted. And growth under such conditions is impossible.

4. Choose the right working weight. With proper loads, the number of repetitions per approach will be no less than 7 and no more than 9. Such conditions are ideal for fully working out the muscles. It is important that the technique of performing the exercises does not suffer.

5. Give your muscles enough rest between sets. Only after recovery can muscles produce maximum performance. The recommended rest time is 2-3 minutes. This is an average value and depends a lot on the desired result and body type. The interval between approaches can vary from 1 minute to 5.

6. Muscles need time to recover between workouts. Each muscle group must be loaded once every 4-7 days. Everything is explained from a biological point of view: during intense exercise, microdamages are formed in the muscles, which explains the pain in the body after training. It is these micro-tears that stimulate the muscle to grow.

During the first 24 hours after training, muscles recover, returning the level of glycogen in muscle fibers. After this, muscle growth begins. It can be assumed that the stronger the muscle, the less time it needs to rest. This is not true: a stronger muscle receives a higher load and requires more recovery time.

Therefore, professionals should do intervals between the same type of training for at least 5 days. Only with complete restoration of muscles is their growth possible. Never neglect good rest, especially sleep. Sleep is the most important condition for good muscle growth.

7. After a long period of training, take a short break. Almost all beginners are afraid of this, but professionals know and recognize the need for a pause. The fear is losing shape and decreasing strength. The muscles need a pause for complete recovery and major repairs. A week without training will be enough. After this, you will be surprised by the high results in your first training sessions.

Use all the tricks and tips on your way to the perfect body. For extreme muscle growth, I recommend working on Molodov’s three-day mass gain program. In 9 weeks you can achieve amazing results. Details here.

Watch this video on how to speed up your metabolism to gain weight faster.

Also read on our blog detailed information about a short effective workout for weight, a training program for strength and weight, and about nutrition for gaining weight. If you want to speed up the growth of your abdominal muscles, be sure to read the post on how to pump up your abs without effort.

Subscribe to blog news. There are many interesting posts ahead on the topic of sports and health. I look forward to your questions in the comments. Please share the post with your friends on social networks. See you soon!

Stay strong!

Sotsky's simulators Novosibirsk

Do technique exercises

Incorrect technique for performing exercises removes and lightens the load, forces the wrong muscle groups to be involved in the work, and on top of everything else, can lead to injury.

All kinds of cheating, various “tricks” in exercises, can only be afforded by professional athletes who know inside and out how to train. For example, such a famous athlete as Mikhail Koklyaev (record holder in the deadlift, world champion in weightlifting), in his video, tells viewers that at the time of squats, he strongly tilts his back so that part of the load is transferred from his legs, on the back. But this does not mean at all that you should squat like that, it means that advanced athletes can take note of his “trick” and try it on themselves, use his squatting technique and nothing more.

Technical performance of strength exercises

In our section, all exercises in bodybuilding, comprehensive information is given on how to correctly perform this or that strength exercise, and videos are also attached that clearly show all the technical points that a beginner should know.

Increase your caloric intake

Gaining muscle mass is possible with an excess of incoming calories, and only if you create a positive nitrogen balance in the body (protein food is created, the amount of nitrogen removed from the body should be less than the amount of nitrogen that is retained in it).

For example, in order to roughly estimate how many calories this or that type of activity requires, you can familiarize yourself with our energy consumption table, and it will also be useful to know the calorie content of food.

Your menu should be dominated by high-quality products, without preservatives, cheap ingredients, artificial colors and other chemicals (at least this is what you should strive for).

In your diet, use not only animal proteins (eggs, cottage cheese, fish, meat, cheese, milk), which are famous for their high biological value, but also plant proteins, they contain a lot of fiber , which removes toxins from the body, helps normalize digestion, and reduces the level of bad cholesterol.

Calorie intake is quite simple to regulate with carbohydrates. If you are prone to gaining excess weight, then you need to remove simple (fast) carbohydrates, but if you are not inclined, then you can indulge yourself in sweets (just don’t overdo it, look for products without palm oil).

Complex carbohydrates include :

• Brown rice
• Potato
• Pasta
• Buckwheat
• Peas, beans
• Rye bread

And so on, that is, foods with a low glycemic index (GI).

Calorie nutrition for an athlete

Learn to listen to your body, as soon as you feel a slight feeling of hunger, start eating food, it doesn’t have to be the usual rice with chicken breast, but just a protein shake, banana or yogurt. We also recommend reading the article nutrition for gaining muscle mass, in which we examined in detail all the intricacies of weight gain, and also provided a specific menu for a bodybuilder.

Many people in the gym train hard, even correctly, but when they come home they forget that bodybuilding is not only work in the gym, but also in the kitchen. If you do not learn to plan your day, your diet, even with proper training and recovery, it will be very difficult for you to increase muscle mass, and sometimes it is simply impossible due to overtraining , do not forget about this.

Effective exercises for muscle growth. Back

Bent-over barbell rows are the best movement to pump up your lats, traps, rear delts, diamonds, teres, lower back, and biceps.

Bent-over barbell row

According to EMG data, this exercise causes significant activation of the back muscles equally from the lower back to the upper lats, making it very effective for increasing muscle mass. When lifting very heavy weights, do not round your lower back as this will increase pressure on the intervertebral discs. The most effective exercises are always difficult to perform, but ultimately give the greatest return.

When performing bent-over barbell rows, you can use either an overhand or an underhand grip. For example, the first grip reduces biceps activation. You can position your torso at an angle of 45 degrees to the floor, as the famous bodybuilder Ronnie Coleman did. Moderate use of momentum is also acceptable, especially when performing negative reps.

Perform heavy sets of 6-8 or 8-10 reps. A good alternative is the Smith machine row. It makes it easier to maintain an inclined position, but the body must be correctly positioned in relation to the bar. You can also try a reverse grip, which puts more emphasis on the lower lats and biceps.

Start climbing heavy weights

There is an opinion that bodybuilding is only about light weights and medium weights, for a large number of repetitions. This is not entirely true, indeed, performing exercises in a bodybuilding style of 6-12 repetitions is considered the best range for producing muscle microtraumas and stimulating muscle growth, however, it will be quite difficult for you to increase strength indicators if you work in such a number of repetitions constantly.

Powerlifting training systems come to the rescue, or rather, their training programs, which can increase your strength by 20-30%; one of these systems is described in the training program for increasing strength.

Try to periodically “climb” heavy weights, that is, 85-90% of the maximum weight that you can lift, include a range of repetitions in your training program, not only the usual 6-12, but sometimes 1-3 , and 2- 4 reps.

When training with heavy weights:

• Warm up thoroughly
• Warm up your muscles, ligaments, tendons (light weights on barbells)
• Use ointment to warm up

And of course, don’t rest long between sets! The muscles and tendons will cool down, become cold, and you will simply “tear” - this is a common cause of injuries in the gym, both for beginners and experienced athletes.

Training with heavy weights

One wrong movement, violation of the trajectory, technique of performing an exercise during a heavy workout, can land you in a hospital bed, so take the process of preparing your body for heavy power loads very seriously.

Whatever you say, working with heavy weights is a powerful stimulator of muscle growth, so periodically resort to this technique. This technique was often used in his training programs by the legendary bodybuilder Ronnie Colemam, at the same time, he is an example of what fanaticism from bodybuilding can lead to (he had a hip joint replaced and several spinal surgeries). Therefore, you need to approach everything wisely!

Workouts for muscle growth

Surely, each of the novice athletes has seen how experienced “jocks” do a lot of isolation exercises. After what they saw, beginners include similar exercises in their training program and the results from them are not visible at all. The fact is that isolating exercises are needed to work out a certain part of the muscle (for polishing).

To increase muscle volume, you need to use exclusively basic methods, because they have the following advantages:

1. Several muscle groups are involved in the work.
2. The production of anabolic hormones increases.
3. More subcutaneous fat is burned.
4. Endorphins are released in the body.
5. Sex life improves.

With this approach, you will not increase an individual muscle, but muscle mass as a whole. The body feels enormous stress and tries to adapt more strongly to the load the next session.

Let's look at the most important exercises that will help you grow fully:

1. Bench press. High-quality work on the chest, as well as the anterior deltoids and triceps.
2. Close grip barbell press. The main load falls on the triceps, but the chest and deltoids are included in the work.
3. Deadlift. The lumbar columns, buttocks and hamstrings are pumped.
4. Squats. The buttocks and quadriceps are worked.
5. Pull-ups on the horizontal bar. The latissimus dorsi muscles and biceps are built up.
6. Standing barbell press. The work includes deltoids, triceps and upper pectoral muscles.
7. Barbell curls for biceps. The biceps are pumped up, and the load also falls on the forearms.
8. Barbell row to the chin. The deltoids are loaded, as well as the trapezius.

By applying basic pumping techniques, you will quickly achieve your goals. The main thing is to follow the recommendations provided and the results will not keep you waiting.

Give your all in training

As practice shows, it doesn’t matter whether a natural (an athlete who trains without pharmacological support) or a chemist (an athlete who takes anabolic steroids), the more serious the attitude towards the training process, the more intense the training, the more the athlete gives all his best on the approaches, the more his muscles and strength become more. Obviously? However, these banal things cannot be understood by a beginner in the gym who is expecting results in 2 months .

Do you know athletes who have a beautiful, muscular physique, but at the same time they themselves are lazy, their training is built haphazardly? - there are no such people, and all because the growth of muscles and strength requires a person to be disciplined, both in relation to himself and to the training process.

Also, don’t mindlessly “plow like a beast”; your workouts should be built in microcycles, with an easy, medium and hard training day (we recommend trying our fullbody ).

Remember, if you constantly train with light weights, you will not make progress in bodybuilding, because the muscles need constant, dosed stress. In addition, light weights will not be able to cause significant micro-tears for muscle growth; all your failures in approaches (for example, provided that you perform a lot of repetitions) will be based on acidification with lactic acid . In turn, training constantly with heavy weights will also quickly bring you disappointment, you simply will not be able to recover, overtraining will occur, followed by a training plateau (lack of growth in strength and mass). That is why training should be cyclical , that is, on one day the exercises are performed with light weights, on another day with medium weights, and on the third day with heavy weights.

This is how champions train!

Get ready for the workout, give your best on the approaches as if your life depends on it, bring your body and your muscles to the point of periodic failure, but at the same time do not forget to restore your strength adequately to the stress.

Do not forget, also, that the intensity of the training process must always be adequate to your body’s recovery abilities in order to avoid overtraining .

Principles

Muscle breakdown

Many people have heard about this principle and consider it the only criterion for muscle growth (which is completely wrong). Muscle breakdown refers to micro-tears in the muscles, which are subsequently replaced by a large number of muscle fibers. Roughly speaking, we tear muscles, replacing them with new, stronger ones. The best way to achieve this is to perform explosive exercises. Explosive style refers to a fast concentric and slow eccentric phase.

The concentric phase is when the projectile travels its way to peak contraction, for example, the concentric phase when pressing a barbell is pushing it up from the chest, the eccentric phase is the opposite. Using the barbell bench press as an example, you need to slowly lower it to your chest and squeeze it back out very quickly. For example, we lower it down for about four seconds and press it back in one second.

It's best to work in the 8-12 rep range to achieve maximum destruction. It is important not to do this type of training more than once (or twice if you are an advanced athlete) once a week, because... they cause the most damage to muscles and require more recovery.

Time the muscle is under load (amount of tension)

When you perform any exercise, the muscles receive a certain load, and exactly how you perform it will be reflected in the amount of tension accumulated in the muscle. For example, you can perform a barbell with a certain weight ten reps at your normal tempo. If you perform the exercise slowly, you will not be able to complete the same ten repetitions simply because the muscles will be under more strain. Conversely, if you go at a faster pace, you'll probably do more than ten reps. So, incorporating this principle into your workouts will help you build even more muscle than if you trained with just one principle. It would not be out of place to mention that applying only one of these principles will lead to failure in the future, so it is extremely important, if not combining them, then at least alternating them.

So, how does this principle differ from the previous one? First of all, minimal muscle destruction occurs: due to a different pace of work, other muscle fibers will be activated, and the endurance indicator of both the body and the muscles as a whole will increase. For best results, you need to work with the heaviest weight that you can perform the exercise with proper technique, slowly, for 4-8 repetitions. By “slowly” I mean 6-8 seconds per concentric and eccentric phase. Yes, it will be very difficult at first, but soon you will get used to it and will reap the fruits of your labor.

Metabolic stress (muscle pumping)

Athletes often neglect the importance of pump training, and quite wrongly. It is this kind of training that helps your muscles look more voluminous. If you take a powerlifter and a bodybuilder of the same weight and height, then the bodybuilder will look much more massive, simply because his muscles are voluminous. Powerlifters often neglect pump training, so their muscles sit tighter. Yes, they are big, but not bulky. The pump effect (filling the muscles with blood) is achieved by working with light weights, but with a large number of repetitions, performed much faster than in the principles indicated above. It is best to stick to 12-20 repetitions for best results.

So, these three principles together will allow you to achieve better results during your bulking period. To summarize a little, I will say that they engage different types of muscle fibers and affect them differently, which allows for maximum muscle activation and growth in the future. I will describe below how I combined these principles.

Find yourself in life

Sometimes our capabilities do not coincide with our desires, many want to become bodybuilders, but not everyone succeeds, for various reasons, for example:

• Job
• Family
• Life problems
• Lack of motivation
• The rest (no money, girlfriend left, tired, etc.)

Decide, first of all, what you want to get from life, what your goals are, set your priorities , set yourself a clear plan and follow it.

Find what you like, what you would do for the rest of your life!

If you want to be a family man, build a career at work, become a high-ranking boss, then strive for this. It is almost impossible to combine everything, both to be in time here and there, but fortunately, for many bodybuilders, there are alternative ways of earning money , selling sports nutrition, coaching, consulting clients, and more, which allows them not to disrupt their training schedule, diet and rest .

You should not strive for imaginary goals , those goals that are imposed on you by your parents, acquaintances, friends, become what you really want to become, if you want to become a bodybuilding champion, then become one, but many problems await you, but when you will overcome them, you will be proud of yourself, as the legendary Arnold Schwarzenegger once did.

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