Longevity logo

SECRETS OF BODYBUILDING

WHY ONLY LESS THAN 2% HAVE EXTRAORDINARY PHYSIQUE?

By Salman siddiquePublished 2 years ago 4 min read
Like
BEST WHOLE BODY WORKOUT ROUTINE

WHAT ARE THE TRAINING SECRETS TO BUILD EXCESSIVE MUSCLE?

Everyone is interested in learning the techniques for gaining significant muscular mass. The truth is that for building massive muscle mass, you need to adhere to some simple bodybuilding training secrets that I'm about to reveal below, despite the fact that many of us are misled into thinking that the secret comes in the form of a secret bodybuilding training routine, magical protein powder, or muscle-gaining pill.

Shorten your workouts

While it might seem that a marathon, three-hour workout would be the most effective for building muscle, nothing could be farther from the truth. Your testosterone levels start to drop and your cortisol levels start to climb after 45 minutes. Why does this matter? Simply put, testosterone increases muscle mass while burning fat, and cortisol reduces muscle mass while increasing fat storage. Therefore, if your cortisol increases while your testosterone levels drop, the result will be the exact reverse of what you were hoping for. Check out the article on Cortisol Reducing Strategies to feel more at ease with this.

Change Up Your Bodybuilding Exercises

Any bodybuilding exercise program that you subject it to causes your body to adapt. This adaptation occurs more quickly the more advanced you are. Therefore, you must mix up your routines to see consistent results in terms of growing muscle. The ideal method to mix up your workouts is to alternate the exercises you utilize and to alternate the sets, reps, and rest intervals between sets in a systematic and logical manner. You may consistently increase your muscle mass and strength by adjusting these factors in the right way.

Train with both high volume and high intensity.

Large-scale online battles over the finest training methods have been going on for years. In actuality, you get the best results when you combine the two training methods. You must alternate times of high volume with periods of high-intensity training for the optimal muscle development. Your body will be pushed to its absolute limits by high volume training, forcing it to adapt through hypertrophy (increase in the size of the muscle cell due to an increase in intracellular nutrients), while your body will be able to recover from the high volume training and experience new muscle strength and growth thanks to high intensity lower set/lower rep training.

Shorten your workouts

While it might seem that a marathon, three-hour workout would be the most effective for building muscle, nothing could be farther from the truth. Your testosterone levels start to drop and your cortisol levels start to climb after 45 minutes. Why does this matter? Simply put, testosterone increases muscle mass while burning fat, and cortisol reduces muscle mass while increasing fat storage. Therefore, if your cortisol increases while your testosterone levels drop, the result will be the exact reverse of what you were hoping for. Check out the article on Cortisol Reducing Strategies to feel more at ease with this.

Change how you rest between sets.

Unbelievably, another approach to get your body to adapt is to change the rest period between sets. Even though your strength levels will initially decline if you switch from 2-3 minutes of rest between sets to just 1, you will experience renewed growth as a result of the change. Again, the optimum increases in muscle mass and strength will come from a controlled and deliberate modification in the rest times that is in accordance with the right repetition and set scheme.

Use weights that cause your body to move through space, such barbells or dumbbells.

Expect little progress if the majority of your workouts consist of machine work. Your body is built to function in a three-dimensional environment, therefore if you only use machines for exercise, many stabilising muscles will never be used because the machine will stabilise the weight for you. Growth is ultimately encouraged significantly less as a result! However, if your workout consists of movements using several joints with dumbbells and bars, your body will need to use every muscle fibre it has in order to balance and regulate the weight. Additionally, if you perform exercises like squats, lunges, dips, and pull-ups, you will use as many muscle fibres as possible since your body needs to contract a significant amount of muscle every time you need to move your torso through space. So although though these exercises are the most difficult, they also yield the best results. More growth will result from 1 set of squats than from 7-9 repetitions of seated leg extensions.

Concentrate on maintaining proper form and engaging the muscle

Despite how apparent this statement may seem, a lot of individuals still ignore it. Keep in mind that you are bodybuilding, thus you need to concentrate on performing the exercises perfectly so that your muscles, and not your tendons or joints, are doing the effort. Never compromise your form to use additional weight! Also keep in mind that you must contract the muscle as you move the weights because muscular activation is the goal. Moving the weight from point A to point B is insufficient. Really concentrate on tightening and squeezing the muscle being worked.

Keep a record of your sessions and progress

A fantastic tool is keeping a training notebook! Aside from accountability, planning, and inspiration, keeping a workout journal is an excellent way to keep track of your progress. Imagine following a plan, getting in the best shape of your life, and then forgetting how you did it. Could you picture how you would feel if you lost your shape for any reason and were then unable to regain it? A training diary also makes it simple to see how you are progressing.

fitness
Like

About the Creator

Salman siddique

Hello Everyone!

I write interesting stories

Reader insights

Be the first to share your insights about this piece.

How does it work?

Add your insights

Comments

There are no comments for this story

Be the first to respond and start the conversation.

Sign in to comment

    Find us on social media

    Miscellaneous links

    • Explore
    • Contact
    • Privacy Policy
    • Terms of Use
    • Support

    © 2024 Creatd, Inc. All Rights Reserved.