Are you doing everything in your power to speed up your muscle growth? Great results won’t come overnight, but there are still many hacks that you can use to challenge your body to overcome its limits and separate your physique from that of the average lifter.
Although every organism is unique in its own right, there are some general rules that apply to everyone who’s looking to bring their muscle size to the next level. If you train hard, eat right and follow our guide for gaining mass like a pro, we guarantee that soon enough your clothes won’t fit you anymore!
#1. Hit the large muscles
Focus on your largest muscle groups, such as the deltoids, chest, trapezius and latissimus dorsi with maximum intensity to ensure optimal production of testosterone and growth hormone that will support your overall growth.
#2. Break your own records
Push yourself a bit further every time you step into the gym. Define your goals, keep a track of your progress in a workout logbook and try to continuously beat your previous bests. This is a guaranteed way to keep moving forward.
#3. Fuel your muscles
In terms of muscle growth and performance, it’s absolutely crucial to consume considerate amounts of protein and carbs within 30 minutes before and after your workout, other supplements aside. For the pre-workout meal combine 20 grams of whey protein and 40 grams of slow-digesting carbs that will provide you a steady supply of energy. After you finish, ingest 40 grams of whey protein and 60 grams of fast-digesting carbs to support recovery.
#4. Mind-muscle control
Posing isn’t meant only for the stage, so start posing to really get to know your muscles and own them better. If you pose a muscle in between sets, you can increase the blood flow, gain a better pump and increase your control over the muscles. The goal is to become able to fully contract the muscle without resistance by practising isometric contraction both in home and during a workout by flexing your muscles in certain poses. This will ultimately improve your performance and muscle separation.
#5. Use 21-curls
21s are one of the most effective ways to force your muscles to grow and it can applied to a number of exercises. It basically revolves about utilizing the power of eccentric loading by varying three different ranges of motion in one exercise. Begin by doing seven partial reps in the lower range of motion, then perform seven reps in the upper range of motion, followed by seven final reps with full range of motion.
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When you reach failure, hold the weight in a resting position for 20-30 seconds then squeeze out a few additional reps until you reach failure again. Repeat this process a few times more. This is the best way to get the maximum of your sets.
#7. Take it slowly
Growth is not all about using the heaviest weights. Get more out of your reps by prolonging the motion in order to improve the contraction – take ten seconds to lower the weight down and ten seconds to raise it back up. This increases the level of difficulty while allowing you to use lighter weights.
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