Best 3 Tips You Should Follow For Muscle Gaining and Body Building

There is a lot of information available on the internet about bodybuilding and strength training. However, most of that information comes from the opinions and anecdotes of thousands of people, some opinions work and some do not (no I’m not saying that doesn’t work at all but that method is outdated). So in this special report, I am going to discuss with you what everyone needs for bodybuilding and muscle growth.

What you are about to read is a fact, not hype. And it’s not based on what some people have done somewhere; This is true for all people with normal, healthy physiology. So today I will share with you the three main essentials for gaining muscle mass and strength that you must to do.

1. High Intensity

Muscles grow larger in response to high-intensity overload. This is a very simple element of human physiology that has been in operation for over three million years before fancy exercise equipment, before training “systems” and before nutritional supplements.
The muscles of the human body respond to the intensity of overload in a similar way that skin responds to the intensity of sunlight, Muscles adapt to the stress of overload by getting larger; skin adapts to the stress of overload by getting darker.

Each of the 600+ muscles in our body is accustomed to working at a certain level of output during normal daily activities. For new muscle growth, you need to force your muscles to work beyond their normal output. This is why we lift heavy weights to build muscle … it provides a higher intensity of overload

Once you understand that all muscle-building progress comes from high-intensity overload, you will begin to understand why I prioritize it so much. Let’s illustrate this with an example
For example, which is more intense: two repetitions with 150 pounds or three repetitions with 135 pounds? What do you think of a set that lasts one minute versus three sets that last five minutes? Which is more intense?

Muscle Growth
Bodybuilding

yes you thought right 135 pounds with three repetitions will grow your muscle faster

Anyway…the first thing you must know if you want to make mass and strength gains is that high-intensity overload is absolutely indispensable!!

2. Progressive Overload

Suppose you go to the gym today and determine that the highest intensity overload you can generate for, let’s say, your triceps, is 11 reps with 190 pounds doing a close-grip bench press. Great. But if you go back to the gym and do that same routine every workout you’ll never get bigger, stronger muscles!

body building workouts

Why?

Because the overload must be progressive. This is one of the most overlooked elements of strength training I don’t mean the same exercises each time…I mean the same amount of overload for each muscle group

The truth is, no two workouts should ever be the same. (Unless you are trying to just maintain muscle mass, not build .) To be productive, every exercise in every workout should be engineered to deliver at least slightly higher intensity than the last workout.

Can you make progress with every workout? Of course! Consistent progress is exactly what is supposed to happen! Bodybuilding and strength training has become so mired in foolish jargon and unscientific reasoning that now people find it hard to believe every workout can be productive. But what would be the purpose of going to a gym and lifting really heavy weights if it didn’t move you measurably closer to your goal of gaining more mass and size? Every workout taxes you and depletes your body of precious energy and recovery reserves…you should never spend that energy unless you get measurable results from it. And you can get measurable results from it – every time – if you get trained rationally

3. Variable training Frequency

High intensity and progressive overload are absolutely, positively necessary if you want to make gains in muscle mass and size. There is just one catch…you can’t accomplish both of them on a fixed training schedule.

frequency of training is one of the most misunderstood elements of productive bodybuilding. One of my litmus tests as to whether a training article, book or course is worth anything is to look at how training frequency is addressed. If it says, “Train 3 days per week, Monday, Wednesday and Friday.”…I know it’s a useless program.

Why?

Because you can’t have both PROGRESSIVE overload and a FIXED training schedule. Your body won’t tolerate it. The stronger you get, the more rest you need between workouts. Fixed schedules are the single biggest reason why trainees quit going to the gym after a few weeks, get injured or catch a cold or flu after training a short time. And even if you manage to clear all those hurdles, you’ll soon hit a plateau and stop making progress with your physique.

a. consistently productive program


A consistently productive program requires a variable training frequency. You need to analyze your recent rate of progress and adjust your training frequency to ensure full recovery before your next workout.

But some people like to work out as often as possible and some want maximum efficiency. (i.e. to work out as little as possible while still achieving their goals.) Fortunately, when you complete a workout there is a range of time over which your next productive workout can occur. The limits of the range are the first day you can return to the gym without overtraining and the last day you can return to the gym without undertraining.

But some people like to work out as often as possible and some want maximum efficiency. (i.e. to work out as little as possible while still achieving their goals.) Fortunately, when you complete a workout there is a range of time over which your next productive workout can occur. The limits of the range are the first day you can return to the gym without overtraining and the last day you can return to the gym without undertraining.

For example, if today’s workout was on the 1st of the month, you might be able to return to the gym fully recovered as early as the 6th and perform a productive workout. But you might also be able to wait until the 19th of the month before losing the benefit of your last workout. You see? So whether you return on the 6th, the 19th, or in between is a matter of preference. But either way, it is absolutely imperative that you rest enough time for your body to fully recover.

b. Body Recovering Process

Recovery must be complete before new growth can occur. Think of it this way…suppose a caveman had a battle-to-the-death with a saber tooth tiger and after the fight, the caveman lay on the ground totally exhausted.
What is the first order of business for his body in order to ensure his survival? A) re-supply his existing tissues and organs with what they need to get him to safety, or B) build him some new muscle just in case he has a similar struggle in the future. Fortunately for us, the brain gives the first priority to immediate survival. So when you leave the gym after doing battle with the leg press, your brain first takes care of your full recovery.

The actual muscle growth process is quite brief and recent studies reveal it likely occurs while you’re sleeping. But if you never fully recover, and return to the gym for another depleting workout, you’ll never experience muscle growth. And without a variable training frequency, eventually, you will reach the point where you never fully recover between workouts. Can you make any progress on a fixed schedule? Sure…for as long as your fixed training days happen to be far enough apart.

For example, when you first start training your workouts won’t be very demanding and your body might only need, perhaps, 18 hours to recover. As long as your workouts are more than 18 hours apart, you’re fine. But very soon you’ll need 29 hours rest between workouts…then 46.2 hours…then 63.8 hours…you see? And since you never know exactly when recovery is complete and muscle growth occurred, you need to be on the safe side by adding extra time off.

Conclusion

Now you know the “secrets” to gain muscle mass and size. You need a training program that delivers high-intensity overload on a progressive basis using a schedule of variable frequency. This isn’t just my opinion…it is an absolute law of nature and it has been for over three million years. For that, you can Join Our Muscle Gaining Secrets 2.0 Training program (90 days full proof money-back guarantee training program; Click the link and read all the guidance information)

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