Five Ways To Effectively Increase Muscle Growth


There’s nothing more demoralizing than that moment when you start to plateau with your gains. This generally happens six months to a year into one’s training, after that initial period when the gains are plentiful.

Then at one point, progress can significantly slow down, even to a point that makes some people want to quit entirely. So what is it that you’re doing wrong and how can you force your muscles to keep growing? Here’s what you should do.

Progressive Overload

One of the basic principles in the physiology of exercise is overload. You have to stress your body to the point of failure to give it the message that it has to adapt because you’re going to be doing this often. If you do this right, your body will compensate by giving you bigger and stronger muscles to handle the stress brought on by training. This means always increasing the weight because once your body gets used to a certain weight, the stress level will decrease until the exercise isn’t a challenge anymore.

Choose An Exercise And Stick To It

To put it simply, you can’t overload properly if you’re always randomizing your workouts. There are a lot of fitness instructors obsessed with randomization, but this isn’t going to do much for your gains. Whenever you switch to a different exercise, you confuse your body by having it employ different muscles than it did before. If you seriously want to increase gains in a certain muscle group, stick to a limited number of exercises. This doesn’t mean you shouldn’t try new exercises and incorporate them into your routine, just don’t go all-out as you’ll accomplish nothing.

Increase Volume

Along with weight, you should also thrive toward increasing the number of sets and reps of your exercises. All of this put together is simply called – volume. The more you lift, the more your muscles will grow. It’s that simple. Just start easy: add a single extra set to your exercises, that’s already a major difference.

The Range Of Motion

A very important factor to consider when doing almost any exercise. A deficit deadlift is much more difficult than a regular one, precisely because of the increased range of motion. The distance for which you have to move the weight is greater and, therefore, requires more power.

Reduce Your Rests

The more volume you pack in your total workout time, the better your results. This is accomplished by reducing rest time and triggering an increase in hypertrophic gains and strength. If your entire workout routine lasts 60 minutes, try to reduce it to 50 minutes while doing the same amount of work.

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