Most everyone today in lifting weights has devised a major bodybuilding strategy. Beginning of the week begins a high weekly procession starting with the chest, back, legs and then arm days. For some people they do all the same body parts, but on different days. Current research shows that low volume training is the best exercise for building muscle.
High training methods have been around for years without reviewing whether this form of exercise is a good rational approach to building muscle. Also in the 60s the appearance of anabolic steroids really got people in the gym launching and gung-ho to increase their training volume. The common thought is that you must increase your volume, and if you do not, you will not see any beneficial muscle growth.
People who take this approach will swear that you need a higher amount to get higher levels of growth hormone secretion. They are unaware that this growth hormone secretion can occur anytime you do any kind of physical activity, even from the heat when you take a shower. And we all know we don't get muscle growth in the bathroom. The point is that growth hormones produced during regular exercise are not enough to make any difference.
If you are not blessed with great genetics in the area of muscle growth then you are making a mistake by training with high volume lifting exercises. This type of exercise will drain the amino acid pools and glycogen stores, and this will dramatically increase the time it takes for your body to recover. For example, if you do 8 - 12 sets of chest exercises, to really get your body in recovery you should rest for a week. This reduces the actual muscle stimulation from your 8- 12 sets to chest once a week; Remember any extra week-long exercise driven by amino acids and a depleted glycogen pool. Now just think that if you reduce the amount, you will benefit more from training the same body more than once a week because of additional recovery time.
The best exercises for building muscle are those who use lower body weight training and heavier weights. You should try to reduce the number of sets per workout that makes it low, and the set amount per workout should be lower. I can understand how difficult it is to change from a high level of thinking, but you should avoid thinking that you need to hit every muscle from every angle to encourage muscle growth. This is not always the case; I challenge you to watch your workouts with an open mind. I would be willing to bet there is someone you have never seen doing heavy lifting and cardio in incredible shape. I have seen people for many years that I have never seen on a treadmill, or a bike, or an elliptical machine for a long time and they are very muscular.
This is a radical change from the traditional exercise philosophy and will be a supporter of higher education that will defend their position. But keep in mind that it's always hard to change the way you think. That's fine, let them continue to do what they choose; Personally, I have a more important way of spending all my waking hours at the gym. If I can get the best training to build muscle in a small amount of time I will make that choice every time.
The Mindset, Strategy, and Best Workouts to Build Muscle Fast
==========================
No comments:
Post a Comment