People go to the gym for different reasons but the desire to train muscles and increase their mass, together with that of losing weight, is certainly the primary.
To build lean and dense muscles, it is necessary to load them progressively, so as to improve the recruitment of their fibers without subjecting them to excessive stress.
In addition, increasing the amount of time a muscle is held under tension and the intensity of workouts and allowing yourself rest periods between sets and between fitness sessions are also essential for efficient muscle sculpting.
Here are the things to do in detail.
you need to add negative reps to your fitness routine, with the help of a training partner who supports you in these movements.
In practice it is a matter of concentrating in a specified way, only on the training of the return phase of each repetition.
Exercise example
Using a weight that you usually find difficult to lift on your own.
Make use of the help of another person during the lifting part of the exercise. Check the weight firsthand while lowering the weight of the same.
As you perform a barbell bench press, slowly lower the weight to your chest and then have your partner help you lift it back to the starting position.
Start slowly but aim for three to five second speed during the negative phase.
Be careful though, negative repetitions can cause intense muscle pain. To avoid this eventuality as much as possible, never forget to include a few minutes of stretching after training, in order to stretch the muscles and cool them gently.
Also, it's best to only perform negative training once a week.
used. Since it is not recommended to lift the same weight in the same way week after week, with the passage of time and as you acquire greater strength, the advice is to increase it progressively.
Alternatively or in parallel you can increase the number of repetitions or the series that are performed with the same weight.
Finally, if you have enough time, you can also decide to add training sessions during the week.
For beginners the most suitable frequency is two or three times a week, while for when you acquire a certain familiarity with fitness you can even get to four workouts, dividing the types of exercises to be performed.
, while longer are functional to the increase in power.The usefulness of rest periods for muscle building regimes is to bring the muscle to complete exhaustion during the set and provide enough recovery time to perform the reps required for the next set.
, deadlifts, bodyweight dips, military presses and any other exercise that moves more than one joint and affects multiple muscles at the same time.lost are different. It is therefore essential to eat properly to rebalance the lost elements.
Choose a diet that includes nutrient-rich fruits and vegetables and whole grain products, and most importantly, make sure you are getting plenty of protein. The amino acids that make up proteins, in fact, are vital for muscle recovery and growth. Grilled chicken or fish should never be missing from the ideal post-workout meal. For a snack, a protein shake is ideal.
