Three methods to get big muscle and defined – BEVERLY NUTRITION
In this new article Christian Thibaudeau explains three ways that can stimulate muscle growth, to achieve what every bodybuilding practitioner wants: bigger muscles.
Why lift weights?
When someone starts to lift weights, it’s usually for one reason: to grow muscles.
Almost everyone who start with weights want to gain muscle to some extent. You may not even know it but if you want it. Even the girl who do not want to gain muscle, but want to be “toned” need to gain muscle to achieve her goal.
Muscle growth is how weight training further improves appearance. Since having a hard look and defined to be a very big guys, you need to build muscle to get what you want from the training. In this respect, it is interesting that stimulates growth.
What say who are very big?
Some big guys will tell you that you should lift heavy weights: “Raise the damn bar and add weight gradually, congestion is for simple-minded!”
Others that are as big say that the key is to make a great volume of work: “The great bodybuilders lift weights with moderate repetitions ranges, so you must leave super-heavyweight to power lifters!”
Finally, others with equally impressive physical will tell you that you must focus on muscle tension and tighten the muscle: “Simply lift the weight is not enough must look for quality of contraction.”
The issue is that all of them are right to some extent. Unable to discuss the results. Some are strong focusing on large heavy lifting in a few basic exercises. Others build their dough doing a lot of work over several years with moderate resistance. Others emphasize squeeze, congested and feel the muscle.
It is difficult to say that any of these methods do not work because each of them can be found thousands of successful examples. We know that all these methods can stimulate muscle growth, but … how? Is it important to know it? Yes it is. You must have at least a general idea about these concepts so that you are able to optimize your own workouts.
THE 3 WAYS
There are three basic ways to stimulate muscle growth: heavy lifting, work volume and constant voltage rises. All work because different mechanisms so worth taking a quick look at each.
METHOD 1: heavy lifting:
When you make series with a relatively heavy weight, you can stimulate muscle growth through micro-trauma muscle (high output force leads to a high degree of degradation of the proteins that make up our muscles), through neural factors (faster muscle fibers are recruited and fatigued more fully) and through hormonal factors (the amount of free testosterone in the body increases).
This occurs mainly when the principle of progressive overload (ie, try increasing the weight lifted as the weeks goes) because we force the muscles to become stronger and bigger to hold that physical demand is followed. The heavy lifting also has an enhancing effect on other exercises as “Wake up” the nervous system, making it more efficient at recruiting motor units in subsequent sets.
Finally, heavy lifting increase muscle density and myogenic tone (Tone mean muscle seems harder even at rest). You do not need to raise your maximum (1RM) nor do simple repeats or double for the benefit have the heavy lifting. When training for hypertrophy is better to heavy repetitions but moderate. Beginners and intermediates will do well up around 85% of its maximum (doing 6-8 reps) while the more advanced will need up to 90% (rising in the range of 3-5 reps).
Method 2: Constant voltage:
This is to make series where neither the muscle relax for a split second while the reps do (make the series as if we were tense for a pose). The muscle worked should be kept super tense for the duration of the exercise; at the time to be allowed to relax the muscle, the series (using this method) loses its effectiveness.
This series of constant tension are obviously made with lightweight as it is almost impossible to maintain muscle tension in each millimeter of each repetition of a heavy series. Lightweight does not allow much damage occurs in muscle, but still this type of training has proved effective in creating muscle and strength in both studies as bodybuilders.
That means that apart from producing damage to the muscle work, there must be another way to stimulate growth. That other way is the occlusion of blood that occurs during the series made with constant tension, which prevents oxygen from entering the muscle during exercise. When you perform an exercise of force while the muscle is deprived of oxygen, several things happen: lactate production is increased, and the levels of two hormones responsible for muscle growth (hGH and IGF-1).
Besides this, there is evidence that when the muscle in a private state of oxygen is stimulated activation of fast muscle fibers (which are most grown muscle) increases, this is possibly due to the lack oxygen makes aerobic via which depend on the slow fibers do not use.
The series we talked about are made with relatively low weights, and must have duration of at least 30 seconds, preferably 40-70 seconds (to maximize lactate production) with a relatively slow execution.
So the key is that the muscle does not relax during the series. This means no pause between repetitions and the muscle is contracted at all times. When the muscle relaxes, oxygen enter it and lose the effectiveness of the technique. Due to the nature of this method, it is best done with isolation exercises.
METHOD 3: Training volume / cumulative fatigue:
Ztriorsky wrote that the muscle fibers need not only be recruited when the exercise is done, but also be fatigued to be stimulated. The heavy lifting, but are a fantastic tool for stimulating growth, they often leave some fibers without stimulating.
Volume training, especially when performed with short rest periods can increase the number of stimulated through the cumulative effect of fatigue fibers. Of course, some will say that this leads to greater hypertrophy of slow fibers (and true), but if the goal is maximum muscle growth, that matters.
To be effective, this method should be run with sets of 8-12 repetitions (and up to 15 or 20 in some years) with short rest periods (45-60 seconds). For advanced techniques can be used as high-density pre and post fatigue (superset of two exercises of the same muscle group), descending sets (perform 8-12 reps to failure, lower the weight by 15-20% and continue doing reps), and double contractions (do more repetitions average repetition).
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