When you’re trying to bulk up your body mass, it can be extraordinarily difficult to be patient. If you aren’t gaining as fast as you would like, you’re not alone.
While changing your body naturally by putting in the work does take time, if you aren’t seeing results from month to month, it may be time to adjust your approach. Don’t waste your workout; there’s a possibility that a few small changes to your routine can make all the difference.
Here are five ways to better ignite your results.
1. Increase your training volume
Training volume, or the number of reps multiplied by your number of sets, is a primary determiner of hypertrophy (aka how to grow muscle). Furthermore, to build volume, you may really need to go lower in weight than you may figure.
This is something that has really helped me increase a great deal of muscle.
Rather than heading off to the rec center lifting weighty loads for 4-8 reps, I went to lighter loads and expanded the reps. An I saw an enormous distinction inside the initial a month, I likewise have great qualities so I end up putting on bulk quick however I even prepared with an old buddy of mines an I had him follow precisely what I was doing, inside a month in a half he saw a bigger number of results than the past 4 months he spent preparing.
2. Focus on the Eccentric Phase
While working out or lifting weights, you have concentric and eccentric stages of certain exercises. Using the squat as an example, going down into the squat is the eccentric phase, while coming back up is concentric. Lifting weights? Going up is concentric, coming back down is eccentric.
To focus on eccentric exertion in your exercise, slow down and delay the eccentric movements.
Take the squat, for instance: Slow down the movement. Don’t let gravity just take you down. Control, delay and move purposefully. Same with weights, pushups, pullups, or any other exercise. If you make the “easy” part more difficult, you will use a different, and often neglected, set of muscles.
3. Decrease Between Set Rest and Recovery Intervals
Who doesn’t have their phone nearby these days? Keep it close. No, not to text selfies of your workout, but to use the alarm or timer. During rest and recovery, set your timer to 30 to 90 seconds. Especially if you are lifting for bulk, these short rest times can help you power through and trigger your muscle-building hormones like testosterone and hGh (human growth hormone) while also making sure you take your muscles to the limit.
4. High Protein Diet
When you pull and separate your muscles through hard workouts, protein helps build them up. You need a high protein diet to make sure you are getting the most from your exercise.
5. Get Enough Calories
People tend to believe that to create lean muscle and lose fat, you need to watch your calorie intake. That’s true. However, when you are working for bulk, you are going to burn more calories than the average person, which means you need more than the average person. Otherwise, you aren’t going to reach your goals.
If you burn through all your calories, your body may respond as if you have a calorie deficiency, your body will not focus on constructing new muscle. Your muscles and your cells will think they have to conserve, as the cells will react as if food is hard to come by. Getting swole won’t be its primary need, and you will stop bulking and get leaner.
If you consume, through food or drink, upwards of 250 to 500 additional calories for every day above your regular diet, that will help to ensure that any weight picked up is from muscle. Make smart food and shake choices though, don’t just take the easy way out with cake and sugary sweets.
You can make it happen. Sure, it is hard work. But following the 5 steps above can help you get there faster.