Which muscles are often overlooked by bodybuilders?
3 Essential Muscle Building Tips (Often Overlooked)
What does it matter when you build muscles want? Perhaps you are already familiar with the basics and know that a calorie excess is helpful, that it is only important with progressive training Basic exercises works that one consistently stay on the ball and on his regeneration must pay attention. Yes, these are the known ones elementary basics of muscle buildingwithout which it cannot work.
But it's about more than that. If you are one of those people who have their muscle building problems, are not satisfied with their progress (or are not making any), I have the following for you three indispensable muscle building tipsthat are almost always overlooked and therefore play a decisive role in the stagnant muscle building to have. With her help you willfinally strong progress can achieve and benefit from the positive effects of muscle building.
3 sets of 12 repetitions is THE standard scheme for building muscle, that is preached like a prayer wheel. With 8-12 repetitions one generally speaks of "Hypertrophy area“, Ie from the muscle-building zone, because here (supposedly) mechanical stress and the time under tension are in an optimal relationship to one another and thus the best growth stimuli are set.
Well, this rep range certainly has its place. However, it is also one of the crucial ones Keys to building muscle the build-up of strength! This has been confirmed again and again over the years: If you want to build muscle, you have to exercise with heavy weights (3-6 reps) and clear gain strength.
Both processes are closely linked and inseparable for the average recreational athlete.
The stronger you get, the more weight you can use even with moderate training sets (8-12 reps) and the stronger the growth stimuli. In addition, heavy weight training also targets the largest muscle fibers.
But why, some might rightly object, are bodybuilders more muscular than weightlifters and powerlifters? Based on this fact, one could actually quickly draw wrong conclusions. But two points are forgotten:
- They are very advanced athletes. They can strain their muscles with extremely high intensity and extremely high volume. These techniques, which stimulate muscle building but decouple it to a certain extent from strength building, do not work for normal recreational athletes. They only work for very advanced athletes, to whom the second point also applies.
- You take Steoride. This is the only way you can (and MUST because of the unnaturally high muscle mass) complete 16 or more intensive sets, often even using intensity techniques, for individual muscle groups and this is the only reason the body reacts to this with further muscle building.
The combination of these two points changes the game. But natural recreational athletes are immensely mistaken if they orientate themselves on it.
First of all, if you want to build muscle, focus on getting really strong on the important exercises.
Muscle build-up comes naturally with a sensible diet.
However, muscle building is not only based on strength, but also on perseverance. I know that men in particular who really want to have more muscles often don't feel like doing endurance training because they don't see any direct point in it.
But endurance is extremely important for building muscle! On the one hand, of course, to strengthen the heart and, on the other hand, to expand the capillary network - i.e. for the supply infrastructure of the muscles.
As you probably know, muscles are quite expensive structures in the body. you are far more active than adipose tissue and need more energy even when you are at rest. That is why building muscle based on poor endurance only very slow runs –of course, the body only builds up what can be well taken care of!
Therefore, the faster the muscles are built, the better the endurance basis (and thus the supply infrastructure). This can also be observed again and again in practice: Those who already have a good level of stamina (I have seen it particularly often with footballers) build muscles much faster than unsporting beginners.
For you that means that In addition to heavy and moderate weights, there is also strength training with light weights (15-25 repetitions or techniques such as circles, “As Many Rounds as Possible” (AMRAP) etc.) as well as supplementary cardio are necessary and helpful to build muscles effectively. If you know how to do it, let yourself go Combine muscle building and endurance training.
Not a few believe Muscle building is above all training and nutrition. They optimize both and often achieve still no progressbecause they neglect the third fundamental factor, regeneration!
“Optimize regeneration” is of course formulated in a very general way. What does that actually mean? Surely you know that it is imperative to ensure adequate quality sleep, because this is the time most important regeneration window forms.
Well, sleep is closely related to the tip I'm going to give you now. It's one of the most important Regeneration and therefore muscle building tips and I can't overestimate its importance: Take care of mini-breaks in everyday life.
"Mini-Breaks" mean a short moments spread over everyday life in which you consciously take the tension off all muscles of your body as best you can.
Let's not fool ourselves: We live in stressful times.
A byproduct of our rather unnatural lifestyle is a permanently increased activity of the autonomic nervous system, so that the so-called Symphaticus dominates.
This part of this nervous system puts the body in what is known as a "fight or flight" mode:That increases his performance and makes for you higher muscle tone. Ultimately, that means nothing else than: Your body is under tension.
If you actually had to fight or flee, that would be very helpful. But if you sit in the office all day, primarily mental stress suffer and the Body under constant current, so to speak then there are undesirable consequences:
- poor regeneration
- increased cortisol levels
- low testosterone levels
- bad sleep
- declining libido
- a headache
- and of course stagnant muscle building!
Therefore it is important to consciously counteract in everyday life, to take the tension out and the opponent, the Parasympathetic nervous system, who is responsible for recovery and regeneration, to activate.
So in everyday life, consciously take the tension out of your legs, arms, back and, above all, your neck and face muscles.
With the facial muscles you feel the relaxation or the previously applied tension (the difference) very clearly. If you consciously relax your face again and again in everyday life, you will first feel the constant states of tension these muscles are often under.
TIP: You can even try it for yourself right now - it's a real eye-opener! You can literally notice how a load drops and how large parts of the body almost automatically follow the face when you relax!
You now have in addition to the Basics of muscle building got to know three tips for building muscle that are otherwise often forgotten and that those who complain of a lack of progress usually do not implement adequately.
However, these tips must also be implemented sensibly. While you can sprinkle the mini-breaks over everyday life as often as possible so that it becomes a habit, the other two tips have to be implemented carefully.
Muscle building training works with a one-dimensional approach (example 3 × 12 reps), but only for a short time before the body adapts and progress comes to a standstill.
It is more effective, more sustainable and, in the long term, healthiermake the training multi-dimensional and include a wider range of repetitions. This not only makes you strong and muscular, but also robust and fit.
With these three often overlooked muscle building tips, which are among the most common causes of stagnation, you optimize training and regeneration and achieve IMMEDIATELY better results in muscle building.
If you want to know what such varied muscle building training plans look like, I can recommend the Adonis guide, the Fat loss and muscle building plans for a full year ready. You will also find a freely viewable training plan that sensibly combines muscle building and endurance training.
(Image sources: © zamuruev / © luckyguy123 / © vitaliy_melnik / © Panitan / © blackday - Fotolia.com)
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