Physical training is an important element to increase muscle mass. You must have an exercise and eating plan to get good results. Experts in the field should be consulted for appropriate professional advice.
The Mundo Deportivo portal highlights the technique of drop sets. This is characterized by a conventional training in which after each series, the weight is lowered. Then, when performing the other series, perform as many repetitions as possible, without resting until reaching muscle failure.
As the website explains “Once reaching muscle failure, without restingwe would choose another load that was 20% lower than the previous one, and we would do another series with as many repetitions as our body allows until reaching muscle failure again.
In this type of training there is no rest, but you must take advantage of the space to change the weight. Before choosing this technique, it is important to consult an expert, because “There is only one danger, overtraining, especially for the most novice. It is a technique that will squeeze you to the maximum and in which you must measure your efforts to the millimeter and try not to train each muscle group more than one day”, highlights Menshealth.
muscle strengthening
Experts at Mayo Clinic, a nonprofit organization dedicated to clinical practice, education and research, explain that muscle strengthening is crucial in a physical training plan.
Before starting this type of exercise, it is essential to consult a doctor, especially if you have a condition or if you are over 40 years of age. Mayo Clinic experts recommend warming up before physical activity.
It also indicates that you should choose a weight that can tire the muscles after performing at least 12 to 15 repetitions.
Tips for the process of increasing muscle mass
The portal specialized in sport, Sports worldpoints out some recommendations to be able to define the muscles quickly. It is important to understand that it is a process and that results are not obtained immediately. It is advisable to have the supervision of experts during the process.
leave the eagerness
When practicing an exercise, many people consider that by doing the routines with a higher speed they could make more effort and obtain better results.
The website explains why this is not the most appropriate, because “if you do the repetitions quickly, you are more likely to injure yourself, especially in the phase of muscle contraction (when lifting a weight, for example). In addition, if you do the exercise more slowly, the muscle gain you will achieve will be greater”, details the portal.
“Without pain there is no gain”
This is one of the best known phrases in the world of sports, which originally comes from the English ‘no pain, no gain’. This refers to the fact that effort is very important to obtain better results. Despite the pain that can occur in each exercise routineyou must continue until you reach the goal.
change routine
Over time, the muscle and the body in general adapt to the routines you have been doing. Therefore, it is essential to change the routine every four or five weeks, to obtain muscle definition.
Benefits of physical activity
Physical activity is one of the most relevant tools for health. In accordance with Mayo Clinic, non-profit organization dedicated to clinical practice, education and research, exercising contributes to the prevention and treatment of some diseases such as: