hello everyone! Today is also a good day to sharpen iron.
Many people look for various exercise programs on YouTube and try to follow them, dreaming of rapid muscle growth.
However, if you follow bodybuilders' exercise methods in parallel with work or school, you may end up overtraining or your muscle growth may have the opposite effect.
Excessive exercise volume can cause fatigue and interfere with daily life.
So today, I will introduce an exercise method that can help you increase your muscle mass at least twice as fast while maintaining the same exercise volume you usually do.
1. The key to muscle growth, stretch focusing training
In September 2021, rehabilitation and sports studies expert Masatoshi Nakamura's team published a research paper on the differences in strength and thickness in the arm during elbow flexion resistance exercise.
This paper compared two movements of the preacher curl: one group repeated the curl movement with the elbows almost fully extended;
The other group repeated the curl movement in the upper section. As a result, the group that repeated the movement in the lower section had a 2.6 times higher increase in biceps muscle mass.
Sports science expert Gustago Paedosa's team divided the leg extension experiment into three groups. Group A repeated the movement at the top,
Group B trained with full range of motion. The last group C repeated the movement in the lower section. As a result, group C, which trained in the lower section, had the highest quadriceps activity.
2. Stretch focusing training applicable to various exercises
Stretch focusing training can be applied to a variety of exercises.
For example, when doing a bench press, lie down on a bench with dumbbells and repeat the press movement. As the dumbbells go down, feel deep tension so that the outside of your chest can stretch as much as possible.
When you squat as deeply as possible, you can provide stronger stimulation to your entire lower body. You can squeeze out the last of your strength by partially repeating the lower section in the last set.
3. Strong lift 5x5: the best choice for rapid muscle growth
What exercises are effective for gaining muscle mass quickly?
Here's an exercise routine that can help you gain 0.25 kg of lean muscle mass per week.
You can gain approximately 1 kg of muscle mass in a month, and 12 kg of muscle mass in a year. This is the Strong Lift 5x5 program.
Strong Lifts 5x5 consists of Routine A and Routine B, repeated three times a week. Routine A includes squats, bench press, and barbell rows.
The B routine includes squats, overhead presses, and deadlifts. All exercises are performed 5 sets of 5 reps, but deadlifts are performed only 1 set of 5 reps.
4. The importance of progressive overload
The most important thing about strong lifts 5x5 is progressive overload.
For example, if you can squat 200 kg 5 times, start with 50% of the weight, which is 100 kg. And increase the weight by 2.5kg each time.
If you fail, try again with the same weight. Rest time between sets varies from 1 minute and 30 seconds to 5 minutes.
5. The importance of nutrition
Nutrition is also important for rapid muscle growth. If you don't get enough nutrition, your muscles won't grow.
To build muscle, you need 1.2 to 1.8 g of protein per kg of body weight.
However, it is true that consuming that amount of protein is burdensome.
That's why I often use protein supplements or protein bars.
This has many benefits in terms of time and cost.
I will link below to exercise supplements that have been proven safe and effective around the world.
If you need it, please refer to it.
Today we learned about effective muscle growth methods. I hope this article was helpful.
