Building muscle mass is a complex process, which consists of a proper diet, training and regeneration. However, it is enough to stick to a few rules to make the process much more efficient. You probably know some of the tips below, some will be new to you. Try to apply all at once, and we guarantee that after two months from today you will notice a spectacular difference.
1. Plan your SPLIT training on the mass
SPLIT training is intended for professionals and for people who spent at least two years in the gym. Its use is difficult and for people without experience can only be a source of frustration and serious injury.
However, you do not have to go straight to SPLIT’s full workout to use one of its key principles. Namely, it involves practicing only two muscle groups during a specific workout – one larger and one smaller one. For this it is important to keep at least 2 days in the week free from the gym and not to exercise the same parties within 6 days. With this in mind, plan your work out again and measure your performance. You can expect results after a month.
Remember that the gym does not increase muscle mass. This happens during the rest and only if the body receives the right dose of nutritional value.
2. Perform multi-joint exercises at the beginning of training
Multi-joint exercises cost a lot of energy and effort. Therefore, do it at the beginning of training, when you have a lot of energy and you are not tired yet. During this time, your performance is greater. Complex exercises, because they involve many muscle groups and many joints, enable you to lift a greater weight than a single muscle part or one joint in an isolated exercise. Therefore, if you want to face the challenge of today – start with just him.
3. Increase the training volume
It has been proven that for all those who are not already beginners, increasing the amount of exercise in one workout brings tangible benefits in faster muscle building. This is probably related to the release of anabolic hormones that accelerate muscle growth. So do not train in the same way. Introduce new exercises that will increase your training volume.
4. Choose the right load
Use the exercises in the pyramid scheme – start with a few reps with a lighter load and proceed to more repetitions with heavier ones. This does not apply to the above-mentioned compound exercises, which you should do at the beginning of the training with the greatest possible load. The pyramid scheme applies to isolated exercises.
5. Exercise each muscle group at a different angle
If you want your muscles to grow quickly but also evenly, you must provide them with the right dose of movement. And this happens only if you reach for a variety of exercises. Doing the same still leads to muscle building in one particular way. Meanwhile, it has been proven that caring for the activation of each of the possible parts of the muscle is more effective. Sometimes, a seemingly subtle change can introduce a lot of good. Use horizontal benches, but also those with a positive and negative slant. Exercise the same muscle groups while sitting and standing. Find out how much you change in muscular effort depending on your position.
6. Extend the breaks at the heaviest series
If you usually rest 1-2 minutes between sets, increase this time between the heaviest ones. Be sure that you have fully regained your strength before moving on to the next series of repetitions. Thanks to this you will be sure that you will do the exercise well and its effects will be visible more quickly.
7. Train for muscle fall, but not in every series
Muscle collapse, i.e. a situation in which you are unable to perform a single repetition more without injury, is a necessary part of training. It triggers anabolic hormones and reactions that start muscle building. However, you should not get to it every exercise! Never train for a muscular fall in the initial exercises based on a large number of reps with a low weight. If you do this, you will not be able to do full weight exercises that are tailored to the strength of your muscles and that are at the end of the workout.
8. Train with a partner
Intensive partner exercises are not only psychological but also practical. The partner can help you perform several repetitions after a muscle fall and help you perform negative reps with a high load. The presence of a second person is also necessary to perform drop-sets (after a muscular fall, dropping some of the weight so that you can do a few more reps with less load).