▪️Patience is overvalued; especially within the weight room and particularly when it involves those focused on a specific outcome:
▪️Sure it takes time to build muscles, but if you’re trying to build muscle and aren’t seeing obvious size increases from month to month, it’s a sign that your approach is off.
▪️And a workout may be a terrible thing to waste. Plus, if you’re seeing progress, there’s no reason you can’t see more.
▪️How do you rev up your results? Here are 5 ways.
- Increase Your Training Volume
▪️Training volume—your number of reps multiplied by your number of sets—is a primary determiner of hypertrophy (aka the way to grow muscle). And to extend volume, you’ll really need to lower the weight than you would expect.
- Focus On The Eccentric Phase
▪️When weight training, you’ve got a concentric (hard) and eccentric (easy) phase. For example , as you lower into a squat, you’re performing an eccentric movement. Once you return to standing, that’s concentric. And, according to research published within the ecu Journal of Applied Physiology, eccentric work is much better at activating muscle growth.
- Decrease Rest Intervals
▪️When lifting for hypertrophy, rest periods of 30 to 90 seconds encourage a fast release in muscle-building hormones (including testosterone and human growth hormone) while also ensuring that you truly fatigue your muscles.
- To Grow Your Muscle, Eat More Protein
▪️Weight training breaks down your muscles. Protein rebuilds them. The more intense your workouts, the more important it is to consume protein to solidify recovery.
- Focus On Being In A Calorie Surplus
▪️This can be hard to get used to , especially for those who are used to counting calories within the hopes to burn fat. But to most efficiently build muscle mass quickly (that means weight gained, not lost), you have to consume more calories than you burn every day.
musclehacking.org 