Center your muscle building program round the massive compound movements, like squats and presses.
You should strive for maximum
efficiency of effort, or to work as many muscle groups as
possible with as few sets as possible. Squats, for example,
train not only your quads but also your lower back and glutes, so direct
work for the muscles that assist during the squat should be minimal.
This leaves more of your recovery ability to help in the growth process
when you're out of the gym.
Don't do over thirty full-scale work sets at any exertion, and less is typically higher.
Overtraining is the number one reason most bodybuilders can't pack on muscle weight.
Don't train over 2 days in a very row.
our muscles
aren't the only things that have to recover after a heavy
workout; your entire nervous system needs a rest too.
Eat at least five times a day, every two to three hours.
You must keep your system saturated with amino acids and glycogen from
protein and carb sources, respectively, if you want to push muscle
growth to abnormal levels. You never know when your body will need
these precious nutrients. What's more, not eating every few hours can
cause the starvation mechanism to kick in, which signals your body to
begin consuming its own muscle tissue.
Keep your control on.
Try to keep your cool
during the day no matter what. Getting overly excited can stress
you out and cause excessive energy burn, energy your body could
be using to fuel extraordinary muscle growth.
Have a protein drink immediately after every traning
session.
Research indicates that boosting insulin levels
right after an intense workout promotes muscle protein synthesis,
which leads to faster growth.
Take a break after four to six weeks of high intensity
training.
Either take a full week off or downshift your
intensity for two weeks. This lets you recuperate fully and in
many cases promotes a new growth spurt.
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