How to Maximise Muscle Growth at the Gym

How to Maximise Muscle Growth at the Gym

How to Maximise Muscle Growth at the Gym

Building muscle is simply hard work. It takes time, energy, and even practice in order to maintain a regiment that is providing rapid and efficient results. Even more difficult is the ability to maintain a rigorous programme without compromising the integrity of your health. There are specific methods that can be utilised in order to maximise the efficiency of muscle building workouts.

The best way to maximise muscle gain is to cycle through the type of regiments. By lifting and training in cycles muscle confusion is induced and muscles grow strong and large at a faster rate. For six weeks weights should be lifted at repetitions between eight and twelve. This is a hypertrophy phase that gets the muscles ready for building. Following this should the strength phase in which repetitions between five and eight should be done for a period of four weeks. Finally, the growth phase should be completed for two weeks, in which repetitions between one and three should be done. At all phases repetitions should be done until failure, meaning that weights should be properly selected in order to induce muscle failure.

Following lifting cycles, the next most important method in most efficiently increasing muscle growth is in the way food is obtained. Far too many people do enough work to gain muscle but do not eat properly in order to maximise their potential. At all times around workouts nothing but lean meat, vegetables, and fruits should be eaten, and they should be eaten at free will. Just before a lifting session a small snack of raisins or cereal should be eaten to raise blood sugar slightly. Following the workout it is imperative that the body obtains copious amounts of carbohydrate in order to replenish glycogen stores. Breads, pastas, and sports drinks are excellent ways to get those carbohydrates. In addition to these carbs, high quality protein should be consumed in order to build muscle. Foods such as chicken, eggs, or turkey are great ways to maintain muscle growth.

Following lifting cycles and proper diet, it is important to remember to differentiate the muscles you use each day at the gym. Do not work the same muscles you did before. Muscles need at least 48 hours to recuperate, so work different muscles every day.

By following this regiment muscle growth should become extremely efficient and will benefit your overall health & fitness. Remember to take a one week break after completing the three cycles before beginning them once again in order to give the muscles a proper break.

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