Building fit muscle is important for most people, whether it’s for sports performance or just to feel stronger. Muscle is a great indicator of health and fitness, but it takes a lot of time, dedication and discipline to build it up.
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One of the most common misconceptions about strength training is that it will make you “bulky.” While it’s true that you will build a lot of muscle in a short period of time, this doesn’t mean that you will gain fat underneath it. Rather, weight lifting will help you get lean and strong at the same time.
Hypertrophy
Muscle growth occurs when muscles are placed under consistent stress for long periods of time. This is called the law of overload. It is one of the first principles in exercise physiology.
Adding volume to your workouts has been shown to increase the rate of hypertrophy. This is due to the fact that more of your muscles will be under stress and forced to grow through resistance training.
This is important because muscles do not naturally want to grow; they must be pushed through the process of hypertrophy. Typically, this is accomplished by adding sets to your routine and increasing the number of repetitions you complete.
The length of your reps should be determined by a combination of how much weight you are able to lift and your level of experience. Generally, it’s recommended to perform at least 20% of your 1 rep max for optimal muscle growth.
Avoid using momentum during your sets and exercises, instead focus on achieving proper form, which can be achieved by following the rules of thumb for each exercise: Use a slow, controlled movement that is performed with perfect posture.
In addition, make sure that you are not only completing your sets to failure but that you’re putting in enough repetitions per set to allow for sufficient time under tension. This can be done by reducing the load of your weights and performing multiple sets, or by slowing down the pace of your workout and adding pauses to increase time under tension during your set.
High-intensity interval training is another popular way to train for muscle growth and strength. HIIT is a type of interval training that involves brief periods of intense activity followed by a period of recovery. It is a very effective way to train, as it allows for shorter workouts, greater intensity and more rest time for you to eat and recover.
HIIT is also great for burning fat and increasing heart rate, which is an important factor when it comes to losing excess body fat and building muscle mass.
Eating well
To promote muscle growth and repair, you need to consume sufficient calories and proteins. Proteins are the building blocks of muscles and are needed for repairing damage to muscle fibers during strength training. Consuming protein before, during and after your workouts will ensure that you have sufficient amino acids to rebuild muscle.