4 Principles For Consistent Muscle Growth
People in the gym and people I’ve trained come to me with questions about how to get bigger and they have their heads chock full of stuff that’s just misinformation.
Building muscle isn’t hard if you do it right, but there are many wrong ways as well.
I’m going to give you the basic principles to build muscle efficiently and correctly.
1. Progressive Overload
Your body and your muscles will adapt to whatever situation you put them under over a period of time.
That being said, in order to build muscle properly, you have to continue to overload it. Your muscles will adapt to the stress you put on them by getting stronger and sometimes bigger if you do it right.
So in your weight training regimen, if you plan to build muscle and get stronger, week after week, you should be increasing the load you put on your muscles. And no, this doesn’t just mean adding more and more weight. There are plenty of ways to increase the load on your muscles.
This can be done by decreasing rest between sets, adding more reps, adding more weight, etc.
2. Progressive Variation
No, this isn’t “muscle confusion”. This just means that your body builds the neural pathways to your muscles for a specific motion. The more you do it, the easier it becomes for you do to that same motion aka “muscle memory”.
Doing the same exercise every week on the same muscle will increase the weight but not increase growth.
Your body found an efficient way of doing the same motion so it didn’t need to get bigger anymore.
3. Rest
Yes, go to sleep. The mistake I see most people making when building muscle or doing any type of training is Overtraining. When it comes to jumping higher, running faster, or building muscle, less work is better.
Muscle isn’t built in the gym. It’s built when you sleep and the next day when your body repairs itself through the release of hormones.
To build muscle properly, you must get 8 to 9 hours of sleep each night. This is for your muscles, nervous system, and hormonal system to recover.
4. Nutrition
This means getting the right amount of carbs, the right kinds of fats, and proteins.
Your calorie requirements depend on your age, weight, body fat, and level of activity.
Find out how many calories you need a day to build muscle and consume that amount each day by eating the right foods.
These four principles will allow you build muscle properly consistently.
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