Body-building

How to increase muscle mass and strength: 20 tips

Real advice is provided thanks to which you will increase muscle volume and develop the strength of titanium, only effective methods proven in reality!

1. Roll the bar back for a deadlift

When you start doing, pay attention that during the start the bar of the bar touches your lower leg, not 5 or 2 cm from it, but it touches your legs. The same thing when lowering the neck, it should literally slide over your legs, this will allow you to take more, work out your muscles better and take the load off your lower back.

2. Train standing up

Give preference to working in a standing position than sitting, so more muscles are included in the work, including the stabilizers of the body, which are responsible for coordination, which makes the muscles stronger and more resilient. For example, or will include in the work a lot more muscles.

3. Use different degrees of load

Everyone knows that the best number of repetitions for muscle growth is in the range of 8-10 repetitions, but you should not focus on this 100% attention. Perform 8-10 reps for 4 weeks, then for the next 2 weeks lift the working weight for 4-6 reps, then return to 8-10 reps again.
You may not be able to work for 8 reps with the weight that you worked with for 6 reps, but you will definitely be able to lift more, due to the fact that the strength will increase, which will pull the mass along with it.

4. Increase the number of repetitions

In continuation of the previous advice, if, for example, when performing 10 repetitions, you master a weight of 50 kg, do not dwell on it, reduce the weight to 35 kg and do 20 repetitions. This method will improve endurance and muscle definition, so use this method for a short time before the summer season.

5. Use your toes

This applies to many in the most difficult repetition, it helps to lift the weight not by focusing on the heels, but by lifting them and focusing on the toes, try it too.

6. Use Isometric Drop Sets

The bottom line is as follows - performing, for example, bending the arms with a barbell, after the planned 8 repetitions, do not lower the barbell, but leave it at the top - isometrically straining, at this time the partner removes 20-25% of the weight and again 8 repetitions and so on until there is an empty neck.
It is the situation with bent arms that does not allow the biceps to relax for a few seconds, as it happens in the bottom position.

7. Lock your elbows while bending your arms

Do not allow your elbows to walk when training arms with a barbell or dumbbells, this improves the technique of movement and allows you to work out the biceps and triceps more accurately.

8. Use drugs to improve digestion

If you want to gain weight, then the body needs more fuel than usual, you will have to eat 2 times more food, and this is not a pleasant surprise for our digestive system, use digestive enzymes to help you digest food, for example - mezim.

9. Thicken your grip

Try to use a towel or other cloth when lifting the barbell, wrapping it around the neck of the barbell, this will change the style of the grip, increase its tenacity and train the forearm well, making it stronger and more resilient.

10. Use a different grip

Do not use 1 type of grip, remember in your training program there should be 3 different types - (when the thumb
does not turn off work), reverse (when the palms look at the body) and neutral (the palms look at each other) - they include different muscle groups in the work, which allows you to train the body in a more diverse way.

11. Use a heavy ball

Take a heavy ball weighing 5kg into your training program, stand near the wall and throw it with all your might up into the wall as high as possible - do 3 sets of 6-8 reps - this will activate new muscle fibers that will help in the future lift more powerful weights.

12. Choose the right shoes

To many, this will seem like a trifle, but the use of flip flops during heavy weights on a subconscious level makes you keep the thought in mind, but will the leg go with heavy weights ?! This thought enslaves and does not allow us to truly work out the columns that carry our body.

13. Don't relax while exercising

When doing a given number of repetitions, do not relax, keep your muscles in constant tension, this is much more difficult to do than resting for 2-3 seconds after each repetition, but much more effective in terms of increasing mass and strength.

14. Pull up daily

It doesn’t matter if the days of rest or training have come, every morning and every evening pull up in 1 approach for the maximum number of times, rest only on Sunday. After 1-2 months, you will see how the results will grow in the increase in muscle mass and strength, as well as in working weights.

15. Train on an empty stomach

The last meal should be at least 2 hours before training and in moderation, training half hungry is much more fun and cheerful, this eliminates the feeling of heaviness.

16. Constantly increase the working weight

You can’t do it all the time with the same weight, you need to use it. If you work with the same weights for a long time, then the muscle volume will also be maintained at a certain level and you can forget about further growth. Without this, it is not possible to increase muscle mass and strength.

17. Train in descending order.

Usually there are 2-3 warm-up sets, and then 3-4 heavy workers with a constant increase. From time to time, use the method - do 2-3 warm-up sets, then set the maximum worker for 6 reps, then reduce the weight by 10% and do 8 reps, then 15-20 and do 10 reps.
This will not allow the muscles to get used to the load, which means they will not stop responding to it.

18. Eat Liquid Foods

Not every time there is an opportunity to eat every 3 hours - sort out the boxes, use forks, spoons, especially if the whole day
runs on your feet. Another thing is when it is made from important and useful products, drank, charged the body with nutrients and order.

19. Pull up with an assistant

Here we consider 2 ways:

1) Use a special tourniquet, which is attached with two ends to the horizontal bar, and in the center you rest with your knees and it springs you up, helping you to pull yourself up.
2) Ask a partner to help you pull up when you have no more strength. Moreover, it helps to pull yourself up, and you lower yourself in the negative phase.