Want Effective Muscle Growth? Remember These 4 Points, Don't Let Your Sweat Go to Waste
Some people go to the gym for a while and find that their muscles haven't grown much, and they don't know why. This is usually because they don't understand fitness enough, and fitness isn't about randomly exercising at the gym, but about following a certain method and routine. Below we share 4 key points for muscle growth, if you use them, your muscles will grow, and if you don't follow them, your sweat may be wasted.
1Use primarily free weights
Always use primarily free weights, no matter if you are a beginner or a veteran. Because free weights can effectively strengthen the waist and abdomen muscles as well as the coordination of muscles throughout the body. Through these trainings, we can be more agile in daily activities. And lay the foundation for larger loads and higher intensity advanced training. Not only should you primarily use free weights, but you should also focus on basic exercises as the training core. Basic exercises are referring to squats, bench presses, deadlifts, rows, overhead presses, and bicep curls. That is, you just need to repeatedly practice these basic exercises, without thinking about whether there are any efficient movements, because these are the most effective.
2Gradually increase the load
There are many professional terms in fitness, such as control, eccentric, angle, etc. But you just need to remember that increasing the load is the most effective way to get stronger and bigger. If you can push a 200-pound barbell, and someone else can only bench press with a 100-pound barbell, no matter what techniques he uses, you will be stronger. If you want muscle growth, you need to constantly increase the weight. Of course, not blindly increasing the weight, but under the premise of safety, gradually increase the weight.
3Intensity is better than frequency
Many people emphasize going to the gym a few times a week, in fact, you first need to pay attention to your training intensity. If your training intensity today is sufficient, you may not be able to maintain high intensity training tomorrow, this is okay, just rest for a day. If you have a good recovery and can maintain the intensity of training the next day, go ahead. However, sometimes we need to consider a problem, is the intensity of today really enough, or you didn't try your best and then casually train the next day. Remember, quality first, then frequency.
4Rest sufficiently
Our muscles don't grow in the gym, but outside the gym. Sufficient rest time is the key to allowing muscles to recover and become stronger. If you feel bad today and can't finish two sets at the gym, rest, don't force it. Rest well, and you'll have better training quality, and it will also help your muscles grow.
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