Muscles are amplified by straining them with exercises until they are destroyed, and after demolishing they are fed with protein to rebuild themselves, so they build the muscle itself so that it becomes stronger and bigger than it was, so that it can adapt itself to the exhausting daily exercises. Such exercises are not random, but rather are organized for each of the muscles in the body, and with a certain number of repetitions.
Ways to inflate muscles
Lifting heavy weights in a repetitive motion so that the muscle you want to inflate is used to lift this weight, and returning these movements over and over leads to muscle fatigue and demolition, and this is often the definition of bodybuilding exercises. The allocation of a daily schedule of exercises, so that every muscle in the body has a day of the week devoted to carrying out their exercises, leads to the inflated muscles in a systematic manner and relatively fast.
Diversification of exercise factors
A common problem among bodybuilders is the stability of the muscle size at a certain size after a certain, unspecified period, and after that, whatever they exercise and continue to exercise, their bodies will remain stable at this point, and this is because the body adapts to the same activity and the same factors; therefore it is always preferable to change the exercise schedule After continuing for two to four months.
Other factors that influence the body’s continuation of the benefit include increasing the weights used in the exercise, and the increase must be gradual to avoid injuries, and make the body acclimate to this increase, and it is preferred to increase the weights by a small amount from one week to another, while maintaining the number of repetitions of each exercise.
One muscle exercise more than once a week
Some of the things that slow down the body’s influx are the exercise of each muscle only once a week, where you can follow schedules that allow one muscle exercise twice (or more per week), and as a simple example of such tables:
- Back and biceps exercise (Biceps) (first and fourth days).
- Chest muscle and triceps exercise (Triceps) and shoulder muscle (days 2 and 5).
- Leg muscle training (days 3 and 6).
This schedule, for example, performs one muscle exercise twice a week, giving each muscle a chance to take a period of rest, as the period of rebuilding large muscles (such as the chest, back and leg) is approximately three days, while the small muscles (such as the arm and shoulder) are one to two days.
Get enough rest
Despite the importance of the food without which the muscle cannot be reconstructed, rest is more important than food, as it is the most important factor in rebuilding the muscle, so complete rest is required on days when it is not exercised; this works to rebuild muscle cells in a way Faster.
It is important to note that rest is also required during the same exercise, so it is advisable to take a rest between 30 seconds to 60 seconds between rounds of the same exercise, and from 90 seconds to 3 minutes between exercises, bearing in mind that the muscle does not cool due to the stalling in the rest, where Cooling of the muscle leads to decreased performance and increased risk of injuries (especially muscle tearing).
Eat enough protein daily
Where protein is the first food source to rebuild the muscle after demolition, and if the body is not satisfied with its need for protein to rebuild the muscle, it will stop building, and the muscle remains exhausted and destroyed, which leads to the possibility of weakening this muscle and obtaining undesirable adverse results. It is always preferred for a bodybuilder to eat large quantities of foods that contain protein, in addition to using industrial proteins to cover the proportion that cannot be covered by eating alone.
Focusing on negative movement during exercise
The movement of the kit can be divided into two parts: the first part is the positive movement, and the second part is the negative movement, for example: when conducting the chest pressure exercise (in English: Bench press), the process of lifting to the top is considered the positive part, but when going down to the bottom of the chest This is the negative part.
Many bodybuilders do not care about this part of the movement, and this may be one of the reasons for the stability of their body growth at a certain limit, since the negative part of the movement of the exercise constitutes a much greater amount of muscle growth than the positive part of movement, that is, when Going down the bar into the chest, which is the most benefit from exercise.
Not affected by the bodies of others
It should be noted that it is very rare to go to bodybuilding clubs and not to find people with huge and beautiful bodies, in addition to their ability to carry very heavy weights, so this should not affect the psyche of the beginner bodybuilder, as whoever possesses such body, may have He worked hard to reach what he is, because comparing the beginner to the body of professional players is dangerous, this will not only frustrate the beginner, but lead to his lifting very heavy weights, which his body cannot carry, which will lead to injuries Serious, including injury only Perennial slipped disc, or severe muscle tear. The beginner player must only challenge himself and make sure that each week is better than it was last week.
Feeling pain after a workout
Feeling pain in the muscle during or after the exercise does not mean that the exercise is done in the wrong way, but on the contrary, it means that the exercise destroys the muscle as required, when exercising for any muscle must be followed by pain often after waking up from the next day.
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