Health Articles

share

30

Mar

2019

Muscle Growth Tips

Khris Ramdeen

     Avoid the use of momentum and weights that are too heavy. I'll use biceps as an example, imagine that I'm holding a barbell and I'm about to do some bicep curls. I'll show you what not to do and you've probably seen this in the gym. Someone's holding a barbell like this and doing this motion to do bicep curls. The reason you don't want to do that this person is probably using weights that are too heavy using swinging motion or momentum because they can't get it up with the biceps alone. They're having to recruit their legs and their glutes and their anterior deltoids and their traps and swinging and by the time they get up here their bicep is doing very minimal work. 

     Pay attention to form again don't use weights that are too heavy. We'll use the biceps again for example make sure you have a nice slow concentric contraction, shortening of the muscle and a nice slow eccentric contraction which is the lengthening of the muscle you should be in control at every point of the movement at all times so you don't risk getting hurt. 

     If your goal is muscle building or hypertrophy you need to make sure that you're resting whatever muscle group you just work for 48 hours at least. If you work it too soon again you're going to be engaging in overtraining. Overtraining means that the volume or the intensity of the exercise exceeds that muscle groups ability to recover so in fact despite all that hard work happening too soon, together your strength is going to be reduced. 

     The classic example is the bodybuilder versus the longest distance runner. The long distance runner will work out for hours work their legs out for hours at a time multiple days a week but the bodybuilder maybe once or twice a week will work his legs. But his legs are bigger, why is that? Because overtraining is occurring on this side.