Some call it a sport, others an art, but the fact is that it has dominated for more than a century, which many people cannot dominate: the fact of weight loss and muscle gain and the achievement of the Greek god of the physicist.
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Why not then take some of the things they have done to do what they do so well and apply them to our mortal life and bodies to help us improve ourselves a little. ??
It is always very useful when we want to learn something, to study those who have devoted their whole life to developing this skill or achieving the results that we want to achieve.
If you wanted to learn how to make big money, would you go visit a bankrupt or billionaire, and if you wanted to learn how to build muscle without gaining fat?
Since bodybuilding or “bodybuilding” is a discipline in which those who practice it focus on developing their maximum muscle potential while maintaining proportional symmetry and a very low percentage of body fat, it is very beneficial for us to extract some methods and the concepts that apply in your daily life can be of great help to you in achieving these goals, given that those who live in this discipline have had to learn and apply a large number of methods to make this goal more possible and easier to achieve.
1. Don’t miss the “negative phase”
All movements that you do during training, if they are dynamic, will consist of two phases: the first phase is called “positive” or “concentric”, and the second is called “negative” or “eccentric”.
This second is key if you want to avoid stagnation and make progress in muscle development.
The logic behind this is that your muscles can carry more weight during the second phase than during the first phase, when you need to move the weight against gravity, rather than just resist it and slowly give way.
Due to the ability to carry more weight, sensors in the muscles detect additional tension and release chemical signals that produce more proteins for muscle building.
It is recommended to do this type of overload exercise in eccentric phases towards the end of the exercise because it drains the body’s systems a lot.
For example, you could work with your partner to help you do the exercise at your maximum weight, and instead of doing one maximum rep, ask for help and work out the negative phase for 3-4 reps
2. Discard set
This technique was a favorite of the great, only “king” Arnold Schwarzenegger.
It consists of doing the exercise until you are unable to do another rep, immediately lose weight and do another set until you finally reach the second muscle failure, always adhering to the correct technique. movement.
Increasing the number of reps you do to achieve complete muscle fatigue increases metabolic stress in your body, which basically tells you “you will have to increase muscle mass if you continue to have these demands.” “Which has a positive effect on muscle development. (1)
Instead of doing this technique with free weights, it is recommended to use it on stationary machines, because they are easier to unload, another way could be to prepare a dumbbell or barbell with an already reduced weight so as not to waste time between the first and second series.
3. More reps less weight
Sometimes bodybuilders lift and carry less to grow more.
As we have always said, our bodies are generally used to the workouts we do, so if you always lift fast and explosive muscle fibers whenever you lift heavy loads, you will not activate your muscle fibers in such the same degree. slow contraction that can limit optimal muscle development.
New research has shown that light sets with high repetitions will provide better development of our slow twitch muscle fibers, as they require a long time to develop in tension, since unlike the fast and explosive ones, which are mainly used for high efforts for a short time.
Incorporating a workout program with light loads and high repetition ranges once a week can give your workouts new momentum, leading to more progress and less risk of stagnation
4. Super Series Antagonists
They are often confused with Super Series or Super Sets, but the big difference is that the latter work in different muscle groups in two consecutive series without rest, instead Super Series Antagonists or Paired Sets work by antagonistic muscles such as the quadriceps and hamstrings or biceps and triceps.
(Example of a biceps and triceps antagonist series)
By doing this type of super series, you will create a phenomenon called “mutual innervation.” which helps the antagonist muscles work better, given that it will stretch slightly during the first series, and by the time it is your turn to put in the effort , you will find yourself in optimal conditions for moving heavy loads.
And by working at these optimal levels of demand, your muscles can reach their peak.
We hope that these tips were helpful to you, now all that remains is to apply them and continue to build these gains in various muscle areas!
And if you wanted to do a physical transformation, you can take a survey and launch your 3.0 package, in which we not only show you the best workouts and diets in accordance with your goals and physical situation at the moment, but we have collected hundreds of studies with the latest information on very important fitness topics that you need to know to further improve your results, and among these topics we will show you how to train muscles in the best possible way and develop them as we mentioned in the video and much other. we leave you a link and any doubts, please ask us to keep making it easy!
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