There are a large number of males who want to build body and get them differentiated from others. They follow different techniques for getting excessive muscles gain. For them it is like a craze and to get a mass body shape they go through tough workouts and exercises. People also make use of supplements available today.
Exercise, supplements, diet plans all of these need to be balanced so that desired body shape appears after a hard struggle. In this article 10 simple tips for explosive muscle growth are described.
If you want to get a massive body within a short time period with positive results, you need to consider these tips which are simple to understand and easy to follow.
TIP 1: EAT BIG
For a heavy body build up, you need to increase food intake. If you have eating habits like fairy, you are never going to build muscles. Stop thinking about your four packs and increase the level of calories intake. If you are doing very hard or very much lifting but not getting enough food, you are going to get a big NO in the end when talking about muscles gain.
For body growth to the level of a mass-body you need to fulfill the food requirements for it. The reason behind large food intake is that. When you increase your body work either through heavy lifting or through increased lifting time you set your body to exert increased efforts.
Now if you are taking the same level of food as you did previously, this will be unable to meet the energy required to balance body work and body needs. This is the reason why increased level of food is necessary, when you put your steps forward to body building.
” Stay Dedicated, It’s Not Going To Happen Over Night “
TIP 2: LIFT BIG
Second tip is to lift big. This means that you need to add more weight to bar. Doing endless-reps with the light weights and pump chasing will not get you anything except retaining your current state you were when you started all this.
Training for this purpose should be focused on the one to seven reps range (80%to 100% of 1 rep maximum). Some work within eight to twelve rep zones is also okay, but doing more than twelve reps is of no use.
TIP 3: LIFT FAST
If your efforts do not include acceleration of bar through the concentric lift phase, you may also not be able to lift as well. Exploding on concentric portion assures you are recruiting the strongest and biggest muscles-fibers with the required growth potential.
TIP 4: COMPOUND MOVEMENTS
Movements like squats, bench presses, chin-ups, rows, military presses and dead lifts should be your training`s foundation. If you are doing isolated exercises such as triceps pushdowns and curls, these will not cut it.
TIP 5: FULL RANGE MOTION LIFT
Full range motion lift means no half benches, 2 inch chin-ups or quarter squares. You need to check ego and then work movements through full motion range. You are just deceiving yourself of the potential growth and strength.
TIP 6: BE CONFIDENT OF SUCCESS
Keep in mind that you are training for success. If you fail a rep, although you will be under stress but don’t take it as your ultimate failure. This may happen when you start lifting but become unable to finish it due to heaviness or fatigue.
If you become de-motivated this will make it more difficult for you to recover from workouts and may sometimes result in over training as well.
TIP 7: TWICE TRAINING OF MUSCLE GROUPS
Without muscles stimulation you are not giving your muscles any reasons for adaption and growth. Try to follow the popular upper or lower split, with 2 days/week devoted to the upper body and same to the lower body.
TIP 8: PROGRESSIVE OVERLOAD
Your exercise must involve making progress to the next level workouts. Increasing stress indicates the need for adaption and putting-on more mass. There are many ways to make progress for example addition of more weight, increasing number of reps while keeping the weight same, increasing number of sets, or increasing the speed of weight lifting with each session.
TIP 9: GETTING-IN ENOUGH VOLUME
It is not only speed, weight, and frequency that are important for maximizing hypertrophy but also sufficient volume that is required for overall reps. In order to gain maximum growth 20 to 40 reps/muscles group is considered to be ideal.
TIP 10: HIGH SPEED MOVEMENTS BEFORE MAIN LIFTS
In order to ramp-up your nervous system, things such as vertical-jumps before squats and clap push-ups before the bench presses should be done. These activities activate fast-twitch muscle fibers and permit them to get energized before starting main lifts. For this you should do three to four sets of 3 to 5 reps.