If you have got a moment to spare, I would like to reveal to you six muscle building training secrets that have been adopted by fitness enthusiasts and bodybuilders from around the world for impressive muscle mass and strength gains.
- Vary Your Workout Routine
The first tip is arguably one of the most important. If you want to experience significant muscle growth, you need to vary your workout routine. You cannot expect gains if you maintain the same routine on a day-to-day basis.
When coming up with your workout plan, you need to have a list of exercises that you can choose from for when you need to train the different parts of your body (primarily the upper or lower regions).
For example, if you train two times a week and for your upper body training you started with push-ups, pull-ups or assisted pull- ups in your first couple of weeks, you can spice things up by introducing other upper body workouts like bent-over rows, shoulder press, and bicep curls with dumbbells.
Mixing up your workout routine will help to keep you interested at all times while generating the necessary tension to your muscles to cause microtears which when healed during recovery to promote muscle growth.
- You Gain More from Less
By keeping your workout short and fun you optimize your body’s use of natural adrenaline and testosterone hormones released during your sessions. Adrenaline will increase your focus, energy levels, and heart rate while testosterone helps to promote muscle growth, strength, and repair.
However, just as your body releases adrenaline and testosterone when you workout, it also releases cortisol, the body’s stress hormone. While cortisol can help your body in managing stress and can also boost energy levels, this stress hormone can be problematic when released in high concentration in your body during an extensive workout.
Cortisol increases in your body the longer you spend in a training regimen while your adrenaline and testosterone levels tend to dwindle the long you workout in a day. With cortisol rising over and beyond normal levels, both your bulking and cutting gains are negatively affected by the breakdown of muscle mass and accumulation of both visceral and subcutaneous body fat.
High cortisol levels can also slow down your recovery, reduce your strength gains, and increase fatigue. So, keep your daily workout sessions short and fun for optimal gains.
- Don’t Forget to Include HIIT
Many people tend to ignore including High-intensity Interval Training or HIIT in their workout regimen. HIIT involves you engaging in short bursts of highly intense workouts with alternating periods of low-intensity exercises or rest.
HIIT is a great workout variation for anyone looking to improve their strength, boost their fitness levels, enhance endurance, and burn body fat. The way HIIT promotes muscle strength, power, endurance and hypertrophy is through the increase in the release of growth hormone and testosterone in the body as well as the stimulation of fast-twitch skeletal muscle fibers.
To get the best out of your HIIT, you should include it in your scheduled workout program with 2 to 4 HIIT sessions performed in a week.
- You Get More Gains by Altering Your Rest Period during Training
Whenever you change the amount of time you spend resting during your training session will help to boost your gains. When you have short rest periods of between 30 to 60 seconds during your training will elevate your heart rate and metabolic stress while also promoting hypertrophy through greater muscle fatigue in addition to enhancing your muscular endurance levels.
With a rest period that is longer than one minute, say 2 to 5 minutes of rest during your training session, your muscles will be able to recover fully enabling you to lift heavy and engage in a greater number of explosive exercises which is great if you want to boost your overall power and strength.
- Make sure Your Form is Perfect when Training
You cannot underestimate the importance of keeping perfect form when performing different workout routines during your training regimen. Perfect form ensures that you hit targeted muscle groups for hypertrophy gains.
When you perfect your form you improve your lifting efficiency in a shorter period of time encouraging progressive overload in weights, sets or reps over time.
By enabling you to consistently lift heavy weights, perfect technique ensures that you are less likely to incur serious injuries while the stress to your tendons, ligaments, and joints are greatly reduced.
- Keep Track of the Gains and Failures from Your Training Regimen
The last, but not the least of my six muscle building training secrets has to do with you meticulously keeping track of your training gains and unfortunate failures. Keeping track of your progress will help you to know if you are building strength and muscles or not.
It also ensures that you identify those workouts and/or techniques that require a bit more work for optimum results. When you keep a record of your training you are better equipped to make subtle or wholesome changes to your training program like making amendments to the intensity of your workouts or changing some or all the scheduled exercises in your regular daily session.
Keeping track of your training progress will help you to stay consistent and motivated for focused, efficient, and effective workouts for optimal performance, hypertrophy, strength, and cutting gains.
Conclusion
If you are able to take the six muscle building training secrets revealed here onboard will put you on the right path to achieving your bodybuilding and fitness goals. While these tips are not quick fixes, they offer guidelines for you to follow and if you stay focused, consistent, and steadfast in your training, you should experience impressive results at the end of the day. If you need more coaching advice from an IFBB PRO, you can get in touch today right here.
