Here are some tips for your muscle training that will give you fast results. First, forget the tricks that are often thrown into the gym, such as:
Practice with ultra-high repetitions
Forced representatives; and
Supersérie
These approaches can hinder the progression of muscle gain and often increase the risk of injury. To get better results from a workout, you have to work smarter and not always harder. Do not get me wrong, it's not an excuse to be lazy in the gym. Instead, you should train smarter and hit your muscles with a workout that will maximize your strength and mass gains. These are some of the best techniques to help you gain muscle.
Reduce your training time
The secret of this tactic is to finish your routine in less time, which translates into a greater ability to work. The work you do refers to the number of sets and repetitions within your session, so increasing your work capacity means taking shorter breaks. Jump from one group to the other much faster and also stirred among the exercises. Do not worry if you have to loosen the weight you lift; You will soon return to the heaviest weights with shorter rest periods after improving your work capacity! This method is one of the best to increase your muscle density and increase your aerobic capacity in some notches.
Work each muscle with a single exercise
If you follow the previous step to improve your work capacity, you will work your muscles with a high intensity. Doing one exercise per muscle group using high intensity is enough stimulation for them to adapt and grow. Any additional constraints are excessive and may be counterproductive; There is no need to eliminate your muscles. All you need from your workout is to give your body enough stimulation to stimulate your muscles to adapt. Once recovery occurs, they will become stronger and bigger.
Do not do more than 12 repetitions
If your sets have more than 12 reps, then you do not focus on your fast muscles. Fast-twitch muscle fibers are the ones that make you fast and powerful and give you the best opportunity to stack muscles. By making heavyweights (and, therefore, fewer repetitions), you recruit the maximum amount of muscle fibers in each set.