Every sportsman would love to know all the secrets of the correct muscular physique building. Secret workout techniques, magic proteins and other means that allow to «pump» muscles as if using a wheel pump are just unproved myths.
In reality, all you should know is 10 simple rules that will help you reach maximum result in the shortest amount of time!
1. New exercise is the best exercise
With time your body starts getting used to any exercise. The more intensely you do it, the faster your body gets used to it. That’s why your training routine for building particular muscle groups should be as diverse as possible. You should change not only exercises, but also the number of repetitions and techniques. That way your body won’t get used to the trainings, and the result won’t be long in coming!
2. Brevity is bodybuilder’s best friend
Some athletes spend hours in the gym trying to get maximum result by exhausting their bodies to a complete knockout. The secret is that bodybuilding workouts should be as short as possible: just 45 minutes a day is enough to keep the amount of testosterone and cortisol produced by the body at a desired level that promotes muscle growth. The thing is that the decrease of testosterone level, which promotes muscle mass growth, makes cortisol level, which destroys muscles and promotes fat deposition, increase exponentially. That’s why long-lasting workouts, contrary to the popular belief, have a negative effect and pull away the athlete from the desired result.
3. Proper distribution of trainings with weights
Modern sportsmen and fitness instructors are still trying to figure out which style of working out is the most effective for building muscular physique. Exercising slowly with more weights or working faster with less weights? Anyway, sticking to the «happy medium» is the best decision. The secret is in the correct alternation of loads: first load the muscles with heavy loads, then gradually reduce the weight of loads.
4. Making pauses is the vital part of workouts
The first secret made it clear that making pauses can help the sportsman’s body to not get used to any particular exercise. Even the smallest pause between repetitions can give its results: the muscles will start growing quicker than ever!
5. Make basic exercises with barbell and dumbbells
In many cases, athletes work with gym machines during power workouts. On one hand, it is correct, as machines help to work out several muscle groups at once. On the other hand, complex workouts can lead to a halt in muscle mass building, as the main purpose of such equipment is to work out muscle definition. Basic exercises that include training with barbell, dumbbells and other gear allow to work out every muscle in the body, as in addition to working with weight, body has to maintain and control balance. Deadlifts, squats and other basic exercises are much harder to do than working on a gym machine, but they help to reach the goal much faster!
6. Don’t focus on cardiovascular exercises
Of course this doesn’t mean that you should throw away a treadmill and exercise bike. The secret is that you should do minimum exercises on them – 1-2 sets a week, as intense cardiovascular exercises make hormones, responsible for muscle growth, get wasted on cardiovascular system support.
7. Master your techniques to a perfection
The majority of athletes will read this secret and laugh: «Thank you, Cap!». But in reality, even the most professional sportsmen can sometimes neglect their exercise technique, which affects the result. It’s important to remember that during exercise muscles should contract to the very end. It should also be noted that the maximum working weight can be sacrificed for the sake of the correct technique!
8. Pay attention to your body constitution
The effectiveness of trainings depends on the person’s body type. For example, endomorphs (people with very slow metabolism) should exercise 5-7 days a week for maximum results, while slim ectomorphs (people with the fastest possible metabolism) will get the same results 2-3 times faster, going to the gym 3-4 days a week.
9. Correct schedule is the key of successful workouts
This secret makes it clear that the majority of tips for effective muscle building are pretty obvious. But they are often ignored due to their simplicity. Modern person’s life is a constant cycle of events, and we often don’t have even a single minute of free time. That’s why training schedule should be made with a full responsibility. Skipping workouts is highly undesirable, as even the slightest deviation from the routine can have a negative effect on the body. Even if you are a very busy person, try to make a schedule in a way that won’t allow daily activities to distract you from workouts.
10. Make a workout diary
Writing down results will help you track effectiveness of the chosen workout plan. Diary is a great mean that allows to make a schedule, record results and track progress. As a bonus, such a document is the best motivation, as without being able to compare “before” and “after”, you might not be as impressed with the obtained physical form and gained muscle mass.
How to deal with body asymmetry
Many people, making the first progress in shaping their body, notice, that their muscle growth is irregular (for example, one deltoid looks a bit bigger than the other).
The reasons for that can be the following:
- spinal curvature and some injuries that affect the technique
- pinched nerve and the resulting poor response of this or that muscle (exercises with weights can greatly worsen such problems)
- incorrect exercising technique.
If you have one or more of the mentioned above problems, then the first thing you have to do is to correct your exercising technique. Before starting training, it is NECESSARY to consult a doctor, better a sports doctor. If physical loads in the gym are allowed for you (not remedial gymnastics), then this advice is for you.
Don’t try to lift heavy weights. If you already have asymmetry, heavy loads won’t allow you to perform the exercises correctly. Watch yourself in the mirror when doing exercises – if there is no such opportunity, ask someone to film you, so that you will be able to correct your technique later.
Symmetrical movements when performing exercises = symmetrical muscles development. Limbs should always move evenly and equally, the weights shouldn’t be skewed aside, shoulder blades should be brought together symmetrically, the back should be absolutely flat in the deadlift and squatting, without distortions in one side (these exercises are also very traumatic).
That’s why gyms have a lot of mirrors (not for taking selfies, as many people think).
If you already have asymmetry, and doctor allowed you to correct it with power trainings (not remedial gymnastics), then you have to stick to an ideal technique and load both muscles evenly, or give more load to the less developed muscle (provided that your technique is already ideal, but the problem of asymmetry has not yet been resolved).
If you do exercise alternately on each side (for example, bench press with one leg, different alternate exercises for each hand, etc.), then always start with the weaker side, and if on the weaker side you’ve done 8 repetitions out of 10, also do 8 repetitions on the strong side, otherwise the strong side, receiving more load, will continue to lead the weak.
If you do exercise with symmetrical, connected load on both sides (for example, a two-handed exercise machine), then only the control of the technique will help you.
If you add load on one side, then never use a barbell with heavy weights on one side – to add load on the weak side, use dumbbells or machines with an independent load on each side.
In the end of each set add a couple of repetitions on the weak side (for example, 2-3 extra repetitions on the weaker biceps).
Never take heavier loads on the weaker side!
Never do a separate set on the weaker side!
If you use dumbbells, be sure to leave the dumbbell in the second hand to maintain balance and not to overload the spine. For example, if you do a dumbbell bench press – it will look like this: you do a given number of repetitions, then you leave the arm that will not work in the upper position, and with the weaker side do the bench press a couple more times.
And remember, the correct technique is the main basis for the successful body building!