Choices you can make in your gym training to gain muscle

This text was written by a Tecmundo columnist; Finally learn more.

It performs between heavy weight education, less rest and 8 to 12 repetitions. This was the classic orientation given to individuals who wanted to increase body muscle mass in bodybuilding.

Time has changed. The science of force education developed and we stopped examples of athletes of bodybuilders only He also to hear what scientific experiments show us. But there is still a lot of wrong information.

When looking at a training page, we find variables that can be manipulated. Discover some of the educational options that can be adopted when the aim is muscle hypertrophy – they are all based on science.

Go to the gym more or less

Although at least weekly frequency is required, more education does not mean more results. Extra days mean higher training volume, so more serials made by each muscle group. For those with a few days, efforts may concentrate and have similar results.

Repeats: high or losses

Previously, if the repetition for hypertrophy is only 8 to 12, it is known that 1 to 30 repetitions are stimuli to gain muscle. In general, it is recommended that you start training with low repetitions and high loads.Investigate muscle strength, then increase repetitions and reduce the load while accumulating fatigue during training.

Theoretically, they are different ways describing muscle hypertrophy: mechanical voltage and metabolic stress. Therefore, high, medium or low loads can be used to encourage the growth of the muscles by saying that the level of effort is high.

FULL BODY OR DIVIDED EDUCATION

Is every day exercise of every muscle or a muscle a day? The training departments have advantages and disadvantages, but both can be adopted and personal preference can be decisive factor.

Free weights or machines

The approach suggesting new machines and advanced pesos is behind. Science does not point to a better education for hypertrophy than the other And it recommends that we use them in a complementary way – free weights and machines. One’s powerful aspects may overcome the weakness of the other.

In general, freedom of movement can be more comfortable for some joints; Machines can insulate the main muscles more and provide us more security in execution.

Exercise type

In addition to free weights and machines, we can choose versatile exercises (two or more joints) and monoarticular (only one). It usually starts with multi and ends with mono, but it may vary according to its priorities.

Binary and unilateral exercises are welcomed and works in a similar way. The truth is that we have individual preferences and they are not stable that changes during the exercise journey.

Exercise order

Basically, the sequence of factors (exercises) does not change the product (hypertrophy). The first exercise of the session must be wanting to heal, but considering that the total number of serials is the most relevant factor, the order does a lot. Actually, often, What defines the order of exercises is the usability of the device in the gym.

Go to failure or not

It is not necessary for more results to bring the array to the total exhaustion point. Science compares the opinion of most athletes and practitioners, because it shows similar results to exercise even near the failure or near. For hypertrophy, it is necessary to exercise with a high level of effort, but it does not reach the limit. It may be beneficial from time to time to achieve failure in developed individuals Those who want to break a plateau in education.

Various amplitude

In general, we adopt the highest possible amplitude to work exactly, such as activation and hypertropy, quantriseps, glut muscles and a complete crouping inside of the thigh.

However, science has discovered it lately The operation of some partial repetitions can be particularly useful for Kuadrisps, chard, triceps and calf.Especially after the completion of a full amplitude series, it requires a little more muscle in certain parts. First, it requires a little more with how to finish the muscle and shorter repetitions.

Various cadens

According to the study, the practitioner may adopt different speeds in contractions, because repetitions ranging from 0.5 to 8 seconds produce similar results. Recommendation: Make full control at the speed you feel.

Progress: Increase weight or recurrence

As we progress in training, we can use overload progress by increasing weight or repetitions in exercise. These are similar strategies. An extra repetition or a pound is more overloaded and slower, as well as lower in the range, as well as others.

Hypertrophy: much more than muscle activation

Hypertrophy is not only a result of education, but also a complex equation of internal and external variables. In addition to increasing the chances of better results, adopt the options that fit better, gives the practitioner autonomyIt makes it easier to exercise and makes it more enjoyable.

An exercise where you can choose and actually do some things is better than the so -called “perfect education of the impressive you follow, and only in your browser tab. Even with possible choices by the practitioner, the guidance of physical education professional is essential.

***
Fábio Dominski He is a PhD in Human Movement Sciences and graduated from Santa Catarina State University (UDESC) in physical education. He is a university professor and researcher at the Laboratory of Sports and Exercise Psychology (Lape/UDESC). He does it Scientific expansion in social networks And Available in Podcast Spotify. He is the author of the book of physical exercise and science – truths and myths.