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Muscle gain and body composition
🕑 Added 2021-05-23 05:48:34 +0000 UTCwhile some of you may already know bodybuilding isn't natural. We want to know how much lean mass can we put on without enhancing drugs. without enhancing drugs, we will plateau, we wont recover as quick. so lets get into this
In reality , building muscle doesn't happen over night, it require significant work and commitment to see results. Noticeable, substantial muscle gain is more likely to take years rather than months and the amount of muscle weight gain possible in a month is actually quite small. beside being consistant with training, what else do we need to know about to keep out training on track without relying on gear?
Lift Heavy
heavy lift create micro-tear in the muscle which trigger the body's repair system. cells,hormones, nutrients are activated and sent to muscle to help repair the year. weight training is an adaptation to stress, keep increasing weight will not only increase metabolism but also our capacity to consume more calories.
Proper Form
while this sounds quite plain and simple, making sure form is correct to have the right muscle group to engaged ,rather than having all other smaller envolved ,it takes a certain amount of mental focus and practice to do that. when i started lifting 13 years ago, i had to draw a human anatomy to help me understand which muscle group begins and attached to different areas of my other body part.
Repetitions, sets
most workouts have a 4 sets standard, 4 to 12 reps for heavy, 15 or more for medium,20 or above for light weight. there are other thing such as tempo, usually 1 to 3 seconds eccentrics, pause reps ( I usually pause at the bottom of most workouts, as pausing on top tends to lesson tension).
Speed
that i would apply on cardio, as for bodybuilding we want to use slow eccentric to promote lean muscle growth, making sure we reach a fat burn heart rate is important, otherwise we may want to sit on the coach.
Rest
this took me a good few years to learn this, because of my anorexia history, it was hard for me to except the idea of not working out and just letting my body consumes calories. everyone can train hard ,eat well all they want. But if they dont allow the muscles the times to recover and rebuild themsleves, muscle growth will be slow or non consistant.
