4 Principles For Consistent Muscle Growth
A lot of people have tons of misinformation when they come to the gym.
When it comes to building muscle, there are many ways to do it right, and many more ways to do it wrong.
I want to give you some basic principles on how to build muscle the right way.
1. Progressive Overload
Your body is an amazing piece of work and so are your muscles. They will adapt to just about whatever condition you put them in.
That being said, in order to build muscle properly, you have to continue to overload it. Your muscles will adapt to the stress you put on them by getting stronger and sometimes bigger if you do it right.
In order to make gains week after week, you must increase the load in various ways.
This can be done by decreasing rest between sets, adding more reps, adding more weight, etc.
2. Progressive Variation
No, this isn’t “muscle confusion”. This just means that your body builds the neural pathways to your muscles for a specific motion. The more you do it, the easier it becomes for you do to that same motion aka “muscle memory”.
Doing the same exercise every week on the same muscle will increase the weight but not increase growth.
Your body has found an efficient way of doing the exercise without adding more size.
3. Rest
Most people don’t sleep enough, or get enough rest and thus they overtrain. When it comes to building muscle, less work is better.
Muscle isn’t built in the gym. It’s built when you sleep and the next day when your body repairs itself through the release of hormones.
Building muscle properly requires that you get 8 to 9 hours of sleep each night for proper repair. Give your nervous system, hormonal system, and muscles time to recover.
4. Nutrition
No, this doesn’t mean go and grab the closest “nutritional supplement”. It simply means, eat right by getting the right amount of carbs, fats (yes you need the good kind), and proteins.
Your individual calorie requirements depend on your weight, body fat, level of activity, and age.
You need a calorie surplus to build muscle so found out how many calories you need to do this. Then consume that amount with the right proportion of foods.
If you get these down and implement them correctly and consistently, you’ll see steady growth.
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