10 Tricks To Build More Muscle Mass

Most men go about building muscle the same way: Lift until a specific muscle group feels like it’s going to explode, then suck down ...



Most men go about building muscle the same way: Lift until a specific muscle group feels like it’s going to explode, then suck down a protein shake after the workout. While these strategies will help you build muscle, there are several tricks to help you accelerate your progress and maximize the benefits of your training time.

1.Exercise complexes

One way to stimulate muscle growth is to superset two exercises that use the same muscle groups, but in a different fashion. For example, perform a deadlift for six reps, then go into a discontinuous broad jump for eight reps. Among others, this activates the glutes, hamstrings and quads with a high-load, low-velocity stimulus, immediately followed by a low-load, high-velocity stimulus.

2.Heavy negatives

Muscles are stronger eccentrically than they are concentrically (the positive portion of the lift). As a result, the stimulus you present your muscle is typically limited by your concentric strength. This is why people can always control a bar down to their chest during a bench press, but may not be able to push it back up. Performing heavy negatives with a weight above your concentric one-rep maximum will maximally stimulate your muscle in an eccentric movement pattern.
This is especially effective with exercises like squats, chin-ups and bench-pressing. You can use this technique with arm work too by combining exercises like a dumbbell close grip bench press then a dumbbell skull-crusher (for the negative phase) or a dumbbell hang clean (for the positive phase) and a dumbbell biceps curl (for the negative phase).

3.Hydration

In order to stimulate muscle growth, you need to provide your muscles with an overloading stimulus. It is a well-known fact that you can’t perform maximally, mentally or physically, if you’re dehydrated. In order perform each set with maximal focus and intensity, you need to be properly hydrated. Ensure that you’re drinking adequate water throughout the day.

4.Minimize conditioning

Excessive conditioning is one of the biggest workout mistakes people make. Your body can only adapt to so many stressors. Excessive conditioning can increase your cortisol levels, which is a catabolic hormone. For “hard gainers,” burning extra calories will make it increasingly difficult for you to add mass. If you aren’t an athlete, and you move throughout the day, you can get away with a few training phases without any conditioning.

5.Maximize your sleep quality and quantity

Quality sleep improves your anabolic hormone profile and facilitates recovery. Simply put, this allows you to train harder, recover faster and make better progress. Individual sleep needs differ, but you should aim to get between seven to nine hours of motionless, drool-pooling sleep a night.

6.ZMA

Zinc Magnesium Aspartate (ZMA) is a mineral supplement reported to improve your anabolic hormone profile. Anecdotally, ZMA supplementation will improve the quality/deepness of your sleep. Regardless of whether the mineral supplement improves your anabolic hormone profile directly (unlikely if you aren’t consuming a zinc-deficient diet) or indirectly through improving your sleep quality, most men agree that it works.

7.Timed sets

Research suggests that heavy sets lasting from 30 to 70 seconds are ideal for stimulating muscle growth. Traditional training programs call for a certain number of “reps” per set as an indirect way to reach specific “time under tension” lengths. Realistically, most men perform sets of 10 to 12 reps in less than 15 seconds. Performing sets for time guarantees that your muscles are stimulated for the time periods necessary for stimulating hypertrophy.

8.Enhance preworkout nutrition

Most men focus on what they take in after they’re done training. While consuming a rapidly digesting protein and carbohydrate drink immediately after your training will help replenish your muscles’ energy stores and stimulate protein synthesis (muscle building), it still takes time for these nutrients to be digested and absorbed. Taking down a drink is better than eating a chicken sandwich because it takes less time to be digested and absorbed.
For the same reason, consuming your training drink immediately before and/or during your training session will help ensure that the nutrients are being delivered to the working muscle as quickly as possible, leading to a faster recoveryprocess. Using this strategy will also provide your body with nutrients while you’re training, which can give you the extra push you need to get through your last few exercises.

9.Use multi-joint exercises

Most men spend way too much time on single-joint exercises geared toward isolating a muscle and getting a “pump.” While a few isolation-based exercises are OK , the majority of your program should be made up of multi-joint exercises, like deadlifts, chin-ups, dumbbell chest presses, and lunges. Multi-joint exercises activate/stimulate more muscle mass per repetition, which increases anabolic hormone production.

10.Increase caloric intake

The most common complaint among men who want to add mass is that they “can’t put on weight, no matter what they do.”  If you’re struggling to gain weight, you need to eat more. If you think you’re eating a lot, you aren’t. Eat more. Sneak in calories whenever you can. Add Parmesan cheese to your salads. Put peanut butter on your fruit.  Get 2% or whole milk instead of 1% or skim.
Source: http://www.askmen.com
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Fitness Eagles: 10 Tricks To Build More Muscle Mass
10 Tricks To Build More Muscle Mass
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