Did you know that there are mechanisms to reach almost
automatically, a large muscle mass and muscle round draw. Whatever your level
of ... Whatever your age ... What your body.
These mechanisms are activated when the training program is
structured around seven essential keys. These 7 keys are an integral part of
the new program developed and soon will enter exclusive. But do not wait
anymore and now you can use all these keys.
Key # 1 - Be stronger
The strength is the most important job if you want to turn
your body element. Or to gain muscle or lose fat, the more we will use heavy
weights during training and will create a lot of stress on your body.
Your body adapts and become stronger which will increase the
size of muscles and burn calories. Intensive efforts also cause a release of
hormones that increase the loss capture of muscle and fat, such as testosterone
and growth hormone.
Key # 2 - The intensity and volume
To increase muscle mass, there are two factors that can be
played:
• Voltage intramuscular
• Time under tension (the time during which the muscles are
in tension).
Intramuscular tension is created by moving a weight heavy
enough when the muscles have to produce a large force. Let's talk about the
intensity, the weight is heavier and increases the intensity.
Intramuscular tension is responsible for quality muscle
gains. More intramuscular and increased muscle tension is acquired will be useful
and functional. The feeding time is mainly responsible for the amount of muscle
mass gained factor. A heavy workload will create greater muscle hypertrophy, as
the amount of stimulation does not exceed the body's ability to recover.
Power The time is cumulative, which means that, in terms of
work load to be considered in all training runs. This is the reason to increase
the time under tension, it is better to make several turns instead of one is.
So you need to slightly modify the amount and the volume of your training!
Because if the voltage is too low during the year, also
performed with a heavy workload or Conversely, if the volume is too low even at
high voltage, this does not contain sufficient muscle mass gains.
Key # 3 - progressive overload
Use weights and an appropriate volume of work is not enough
to ensure the continued development of muscle mass. So you should always ask
for more of your body using progressive overload. Progressive overload helps
increase constantly stimulus on your body and forcing it to continually adapt
and then to continually develop their muscles.
There are several ways to create a progressive overload:
• increase the weight (intensity)
• As the number of sets and repetitions (volume)
• Decreasing the time to rest (density).
For its progress is steady, you should try to increase by at
least one of these three factors in its formation.
Key # 4 - periodization and consistency
When a program of weight training with an intensity and a
volume enough, your body will try to adapt and evolve initially the size of
muscles increases is used. But after a while ', your body will be used entirely
for the efforts and asked to stop its development.
To avoid this, use what is called periodization, which is to
work in cycles. Periodization regularly change the intensity, the volume and
density of the units. Since the body is not in a situation of
"comfortable" and is forced to adapt and build new muscles
constantly.
But only periodization is not enough, even the coherence
between the different cycles. Cycles must enchainer without interrupting the
progressive overload, their strength continues to increase from one cycle to
another. If this muscle mass development is not respected it will not be
optimal.
Key # 5 - dosage and muscle recovery
You must comply with a series of specific work, if you want
to optimize the development of muscle mass. If the muscles are stimulated too
often your body will not have time to recover and grow. Conversely, if the
muscles are not stressed enough, profiteras not fully development capabilities
of your body.
E 'during rest that your body builds muscle and restores
balance. Manage the rest is important, if not more important than your workouts.
To optimize your muscle development, respecting the full recovery of the body,
the ideal is to work a muscle or muscle group 2-3 times a week. And a lot of
respect at least one day of rest between each workout principal.
Key # 6 - The exercises used
To optimize your muscle and your decision to lose fat you
should use mainly poly large joint movements with free weights or body weight.
These moves enable you to lift heavier loads and to recruit more muscle fibers
at once.
These exercises also have the ability to activate a large
production of anabolic fat hormone bruleuse. These exercises are also very
energy efficient and create big problems the internal balance of the body,
which promotes the constant and rapid loss of fat. There are 6 essential movements
for your bodybuilding workouts to have a muscular body, designed, strong and
functional you need to use as widely as possible:
1. Squat as Squat
2. step up as slot
3. Lift / lean as Dead Earth
4. Press / Push back as Coated developed or pumps
5. Pull / Pull as pectoral or impressions
6. torque / rotation and lateral torsion
You must serve with exercises that use these movements and
find variants to create a different tension in your body and strength to build
new muscle tissue constantly adapt. By varying your exercises in a steady pace,
it will also be more motivated and will take more pleasure during your
workouts.
Key # 7 - The physical conditioning and metabolic
Be strong and muscular is one thing to be tough and drawn
the other. Training to do a squat 300kg or run a marathon in less than three
hours is completely different and the two are not compatible. But for the
training to be strong and muscular does not require by fitness and fat loss.
Poor physical condition limits their opportunities to be
stronger and more muscular. If you are unable to keep up, it will be difficult
to increase the volume and density of their bodybuilding workouts and the
recovery will be slow. To advance the ideal is metabolic conditioning
exercises, in the form of interval training in parallel with their workouts
bodybuilding.
We must use the movements primarily using many muscles
simultaneously and with sufficient resistance to fatigue the muscle fibers and
use their energy reserves. These movements are made quickly and repeatedly for
a long time, you can improve your cardiovascular fitness and muscle endurance
and disturb the internal balance of the body will burn more calories for
several tens of hours after training
The other advantage of metabolic conditioning workouts also
burn a ton of fat, draw the muscles and improve your physical ability is the
last of an average of 20 minutes, which are varied and encouraged to push their
physical and mental limits.
Here they know all the keys that will give a strong muscular
body and designed all year!
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