Do you want to increase your muscle mass and want to know which is the most effective way? We have prepared five practical tips for you to develop muscle successfully.
1. How Much Weight Do You Lift and How Many Repetitions Do You Have to do?
Numerous studies have shown that a weight you are able to lift a maximum of 8-12 times is the most effective for increasing the volume of muscle mass. Depending on the type of exercise and your level, that equals 60-80% of your maximum performance in a repetition (i.e., the highest weight you can lift in a single round). Many people believe that the only way to build muscle mass is to lift very heavy weights in the gym. However, there are other methods that can help you achieve your goals: weight training, for example, is a good option for anyone who wants to start developing muscle. Normally it is only necessary to train with very heavy equipment when you have reached a very high level or want to do bodybuilding.
2. How Many Sets Should You Do Per Exercise?
The ideal number of series is a very popular topic in the world of strength training. The number varies greatly depending on the level of fitness: during the first few weeks beginners usually achieve the same results with both single and multi-series training. More advanced athletes do better when doing multi-series workouts because the stimulus of single-series training is not intense enough to force the muscles to adapt. Therefore, for those who have already reached a certain level, it is recommended to do multiple series (3-5 or more), while beginners are suggested to do only 2 or 3 series.
3. How Long Should We Rest Between Series?
You should rest between 90 seconds and 3 minutes between the individual series.
4. How Many Days Do You Have to Train Per Week?
In general, it is recommended to allow 48 hours between workouts to allow the body to recover properly. For beginners it is enough to do two strength training sessions a week, while the more advanced ones can train three to four times a week. Ideally, a program that works with all the major muscle groups and does routine, divided workouts to ensure proper muscle recovery. So, if you do a two-part split workout four times a week, you will work on the main muscle groups twice a week. Most split workouts consist of working the upper and lower body separately or dividing the sessions between traction and pushing exercises.
5. How Much Training is Necessary to See Results?
When you start strength training, your endurance will increase but you won’t notice any big changes in your muscles. This is simply because the initial increase in strength is due to better inter and intramuscular coordination (activation and interaction between your muscles are optimized). The training block should last at least eight to twelve weeks and should be adjusted to the developing resistance. That is, if you can repeat the same exercise more than twelve times after two weeks, you should gain weight or choose a more intense exercise for that muscle group. The most important thing is to adapt the training stimulus, to make sure it is strong enough to produce a physiological change in our muscles.
Of course, regular training is essential to increase muscle mass and achieve satisfactory results. If you show consistency, all the effort will be worth it.
Are you looking forward to training and increasing your endurance?