How to train muscle to grow faster How to grow muscle fastest

April 25, 2023

The element that drives muscle growth is - muscle stress, asking your muscles to do some unaccustomed movements to give them some confusion, which will make them grow. So how do we confuse the muscle to make it grow? Here are 5 points for you to consider

Increasing the range of motion of training

There are two phenomena in muscle development: muscle hypertrophy and muscle proliferation, both of which result in an increase in muscle mass and muscle cross-sectional area. However, in order to make the muscles present these two states, the main thing is to increase the range of motion of the training, which is the extension of the trajectory between centrifugal and centripetal, so that the stimulation of muscle fibers can be greatly increased, thus obtaining the best training effect.

Let the muscle effectively control the weight

What is meant by effective muscle weight control? It is when you do centrifugal exercise, the weight will use muscle control to make it move slowly, so as to extend the degree of muscle stimulation to make the muscle fuller feeling of blood. Similarly, in the centripetal exercise muscle contraction to the apex, a slight squeeze 1-2 seconds, can also make the stimulation level increased significantly.

Do not use the same weight

This method we can call the pyramid training method, when you train in the same muscle group in the first 3 groups with large weights, the fourth group began to muscle fatigue, then you can reduce the weight of about 30-40%, and then increase the number of training as much as possible, so that the muscle more tired (also can be called exhaustion).

Find a good and competent complementary hand

Generally speaking, we will do our training until we think we are exhausted, but you just need to find a good competent helper to assist your training, he can help you do a few more training after you think you are exhausted, so that the helper training method can be more effective in addition to stimulating the muscles, but also to prevent many training accidents and injuries, of course, you must first confirm that the helper is a person who can train. A good complementary hand can assist your training to a higher level.

Increase the average weight at the right time

When you have completed the first four recommendations, you are left with the last one: increase the average weight! When increasing the average weight, make sure that you can still do 8-12RM with the new weight, or you can use another form of muscle stimulation, alternating training. This method is mainly to ensure that your muscles do not continue to get used to a training program, you can use the alternating training method to make a training schedule like a cycle, to enhance the confusion of muscle stimulation amplitude.

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