Did you know that building muscles isn’t only good for your physical appearance but for your overall health too? When you build muscles, you boost your immune system, fight cholesterol, control blood sugar, remove extra body fat etc. So it’s really advantageous to have a body full of muscles. But, it’s really important to build […]
Did you know that building muscles isn’t only good for your physical appearance but for your overall health too?
When you build muscles, you boost your immune system, fight cholesterol, control blood sugar, remove extra body fat etc.
So it’s really advantageous to have a body full of muscles. But, it’s really important to build this muscles naturally by avoiding unnecessary treatments.
Lift barefoot, if possible, or in minimalist footwear like Vibram FiveFingers shoes, wrestling shoes, or converse chucks. having your feet flat on the floor lessens the distance you have to pull the bar on a deadlift, increasing your leverage and helping you lift heavier weights. Training barefoot also strengthens your feet, which in turn adds stability and traction to all your lifts.
Squeeze your glutes at all times during a set, especially on lifts like the bench press and overhead press. It stabilizes your entire torso.
If the total number of reps you perform for an exercise adds up to 25, you’re more likely to maximize muscle and strength gains. Just keep the reps relatively low and the sets moderate. Configurations like 5×5, 6×4, and 8×3 work well.
Train with heavy loads one month, using sets of four to six reps. The next month, go lighter and stay in the 10-12 rep range. The heavy training allows your body to make even faster gains during the lighter weeks.
Hold an 8- to 10-pounder and throw it hard into a wall a few feet in front of you, as if you were passing a basketball down the court. You can also reach overhead with the ball and then slam it hard into the floor. Do three sets of five reps. Explosive exercises fire up the central nervous system, helping you recruit more muscle fibers on lifts.
Want to look leaner without dieting? Develop the taper from your shoulders to your waist with this shoulder shocker: Hold a dumbbell in each hand. Now perform a lateral raise with your left arm. Keep your arm held up while you do a lateral raise with the right arm. Lower the right arm a quarter of the way down, raise it back up, then lower it all the way. Perform 10 reps like this. Rest three minutes, then switch arms. Perform one set first thing during your workout twice a week for four weeks.
If your sticking point on the bench press is at the bottom of the lift when the bar is on your chest, work on dumbbell bench presses with your palms facing each other. This positioning also forces you to tuck your elbows close to your sides when you lower the weights, which will become a habit when you press with a barbell. Benching with elbows tucked makes for a safer, stronger lift.
Here’s a great bait-and-switch trick for the nervous system. Work up in weight as normal on a lift to warm up, but make your last warmup set a few pounds heavier than the load you plan to use for your first work set. Just make sure you perform fewer reps in the warmup set than in the work set. So, if you want to squat 315 for five, you might work up to 320 or 325 in your last warmup set for two reps—it shouldn’t be very difficult or tiring. Rest, then back off to 315 and go for five reps as planned. The set should feel easier than it would’ve otherwise, and you might try to go heavier next week.
Wrap a towel around the bar or dumbbell handle to make the grip thicker—products like Grip4orce (grip4orce.com) and Fat Gripz work even better. Increasing the challenge to your grip with any exercise recruits more muscles in your hands and forearms. As a result, you can bring up these areas fast without any extra isolation work.
Do one set of as many as you can in the morning. Do another all-out set at night. Repeat this every other day. After 30 days, test your max number of reps. You can expect to see up to a 10-rep increase. This system works for dips as well.
If you’re bulking up, taking in loads of extra food can be stressful to your gut and lead to poor absorption of nutrients. Digestive enzymes help break down that food. Make sure the ones you take contain protease, amylase, and lipase, which break down protein, starch, and fat, respectively.
The European Journal of Applied Physiology found that working out first thing in the morning on an empty stomach doubled the magnitude of muscle growth signals.
Share this article with friends who want to build muscles easier and faster!
Blog
Did you know that several habits can turn people off and make you unwanted in a relationship or friendship? Wrong behaviours can lead to misconceptions so it’s really important to know how to act in a society. Because sometimes you can hurt somebody’s feelings even if you don’t want to. Scroll down to see which […]
Blog
Wi-Fi can be the best thing to ever happen to people. But it is too dangerous at the same time. It has become something that is always automatically released at almost every smart-phone. You can notice that even a child going to school or an old person coming from the supermarket would have his/her eyes […]
Blog
Did you know that inspiration is the key of happiness? If you feel motivated to go to work, go out with friends or cook with your family member, your rest of the life will be happy. The truth is that you may find it hard to stay inspired. When there’s no inspiration the mood of […]