HOW TO GROW MUSCLES . When I first started working out I was picking workouts that people posted onl
HOW TO GROW MUSCLES . When I first started working out I was picking workouts that people posted online. I following people who I wanted to look like and just hope it worked for me too. I was doing bad form and doing random exercises. Being that I was a beginner I saw results but it c ok old have been better if I followed a progress overload program. It wasn’t until I plateau did I take this programming thing seriously. Growing muscle (AKA HYPERTROPHY) takes science. Three things causes muscle growth: mechanical tension, metabolic stress, and muscle damage. . MECHANICAL TENSION When I am lifting heavy it feels like the muscle is just ripping off the bone. This is happen because of an high level of contraction and tension in the muscle. That is mechanical tension. There are 2 different ways to place the muscle under tension. 1 Passive tension, place tensioning on a muscle by stretching it passively. For example when you do a seated toe touch reach you feel the tension on your hamstrings without activating the muscle 2 Active tension, place tension on a muscle by flexing or contracting it. For example flexing your guns as hard as you can is active tension. . Some strategies for creating a mechanical tension are as follow: • Mind muscle connection • Progressive overload • Cluster/ rest pause reps • Heavy partial reps • Enhanced eccentrics • Paused reps • Forced reps . METABOLIC STRESS The burning swelling sensation you get from working out. This happens by: lack of oxygen to the muscle, blood pooling, buildup of lactate and increased hormone surge. I love training for the pump. It is good for muscle development through the mechanical tension pathway, but in a unique manner. Tension is placed on the the cell structure, and then the body produces protein synthesis, which develops a bigger muscle. . Some strategies for metabolic stress are the following: • High reps at fast speeds • Short rest periods • Mind muscle connection • Using bands and chains • BFR blood flow restricted • Constant tension ( iso holds) • Partial reps • Pyramid • Dropset • Supersets • Burnouts . MUSCLE DAMAGE The soreness you feel after a brutal workout the day before ⬇️⬇️⬇️ (at Northwest Baltimore, Baltimore) https://www.instagram.com/p/B8H1cUCpqQs/?igshid=zgzpvem0yqp -- source link