When it comes to muscle building, we all want faster results, that’s why you can check out this article with bodybuilding tips that will surely help you speed up your results. It is important to understand that making big gains is a big journey, however, there are things that we can do in order to help us speed up the results.
While you can’t reach Chris Bumstead’s level overnight, you will never reach it without the correct knowledge. The problem is that with so much information out there when it comes to fitness and gains, it can be really confusing.
However, we’re here to offer you top bodybuilding tips that will help get you results and do it fast. So, whether you’re just starting to gain muscle or you’ve been on this path for a long time now, these bodybuilding tips will surely help you get faster results, overcome plateaus, and help you achieve your goals.
What Stops You From Progressing?
Before we share the top bodybuilding tips to get results and do it faster, let’s first analyze what could be getting in the way of your gains. It is important to understand that there are three main triggers for increasing lean muscle mass. If you are not hitting them, you will not see any results.
Mechanical tension
Your muscles are not going to grow unless they break through resistance. This means that the harder you work and contract the muscles, the higher the mechanical tension. Therefore, the bigger growth stimulus will be. In short, the most effective way to grow muscle is to grab a weight and work the muscles!
The problem here is that many do not lift with good form, which means that you do not create the mechanical tension where you need to. Yes, the heavier you lift, the more tension you create, and the higher gains you will see. But if the weights are too heavy, you can’t lift with good form, so you just don’t see gains. The conclusion? You need to lift heavy, but you need to lift with good form only.
Muscle damage
Yes, muscle “damage” does not sound good, but this is what you actually need to grow muscle. It is thanks to the micro traumas to your muscle and connective tissue that occurs during resistance training that you grow muscle. After “damaging” muscles during the training, it starts the regenerative process, stimulating the production of new muscle cells. Without damaging them, the muscles do not grow (at least, not as big).
An interesting thing that many do not know is that research proves that eccentric movements (like lowering the weight) which lengthen the muscle under tension are going to produce greater micro-trauma than concentric movements (the lifting part). The conclusion? You should lower the weights slowly in a controlled manner to cause damage and therefore, see growth. Yes, you do the concentric movements in an explosive manner, but many simply lower the weight fast without controlling it, so it results in no damage and, thus, no growth.
Metabolic stress
Quite sure you’ve previously felt that deep burn in your muscles on the final round of squats or abs, for example. That comes from metabolic stress. This is the build-up of waste “products” that comes from anaerobic energy production.
Many stop their reps when it occurs as it is uncomfortable. But in the gym, you either go hard or go home. It sounds harsh, but that’s true. According to research, metabolic stress is a powerful starter for muscle growth. That’s why you need to maximize metabolic stress to see the growth. Continue pushing further at least a few more reps.
In conclusion, a few mistakes that you may make in the gym that could get in the way of your gains are:
- Lifting too light
- Not performing exercises with the correct form
- Not concentrating on the eccentric movement
- Stopping reps just before the metabolic stress
Bodybuilding Tips For Faster Results!
Now that you know the common mistakes in the gym (which you definitely should avoid) it is time for you to learn the top bodybuilding tips to make real gains. These are some of the best ways to maximize your muscle growth, regardless if you’re a beginner or a veteran lifter. These are tips that will definitely help you rocket up your results!
Challenge your muscles
If you’re lifting for a while now, I’m quite sure you’ve already done it, but it never hurts remembering about it because that’s extremely important. It is important to challenge your muscles to see them grow. You can’t have the same workouts, using the exact same weights, reps, and routines, yet see different results. If that’s what you do, your growth will undoubtedly stop. If you want results, you need to get out of your comfort zone. There’s no such thing as lifting comfortably and seeing growth!
What you need to opt for is progressive overload, where you increase the challenge to your muscles slowly and regularly. Basically, you need to push yourself a tiny bit more than you did on your last workout. Do not attempt too large a difference though, as you risk injuries. But increase the challenge a tiny bit. It may not feel much increase with each workout, but it does add up over time! A progressive overload could include one or multiple of the following: do more reps, lift faster or slower, reduce your rest periods, change your grip, choose a more challenging version of an exercise, add heavier weights, and/or add more sets.
Do more than one set!
Doing a single set where you’re putting everything you can has become a pretty popular and time-saving strategy in bodybuilding. Yes, it can be effective for building muscle.
HOWEVER, research suggests that performing one set per exercise is not going to cause the same level of gains as those who are doing 3 to 5 sets per exercise. Want bigger gains? Go for 3 to 5 sets. After all, if you want to grow muscle, you need to dedicate yourself to the gym and stop searching for ways to reduce the time you spend there, otherwise, it may well reduce your gains!
Lift beyond the “hypertrophy rep range”
Initially, research indicated that bodybuilders who were sticking to the “hypertrophy rep range” program (which is 8 to 12 reps per set) saw bigger gains than those who trained outside this program. Nonetheless, newer research indicates that there’s actually little to no difference in muscle growth between those who work in the hypertrophy rep range and those who work in the endurance range (lifting lighter weight for 20-25 reps).
As long as the lifters are trained to the point of volitional failure (the point where they cannot perform another rep with good form), the lifters continue to see gains in size and strength. I would recommend optimizing your workouts to continue making gains in a way to includes a variety of adaptations in your strength training. What does it mean? Include both the hypertrophy rep ranges and reps outside this limit. It could be both more (15-25 reps) and less (3-5 reps) with lighter and heavier weights, respectively.
Include split and full body workouts in your training
This is a bit of a hot topic among trainers, coaches, and overall gym goers all around the world. That’s because there’s still a dilemma around it. Some say that full body exercises build more muscle as you are working out your muscles more frequently. Others suggest that focusing on one or two body parts in each weekly training is going to maximize your gains as you work each muscle extra hard and allow it to rest and recover for a long time. Even studies are contradicting.
What should you do then? Well, I’m a firm believer that if you include both types of these workouts in your training and alternate between two approaches you just can’t go wrong. Not only does it include some changes, which means that your body won’t adapt and stagnate your gains, but you’re getting both workout versions, surely leading to gains. Switch between full body workouts and split training workouts every once in a while and you’ll surely continue growing or speed up your results!
Rest for longer
Unless you’re scrolling on your phone in the gym (please don’t, otherwise this is the reason why you’re not growing!), you may try to rest for longer. Lifters are always recommended to rest for about 30 to 60 seconds between sets. However, there’s newer research suggesting that extended rest periods of 2-3 minutes between sets could be more effective in promoting strength and muscle growth gains. That’s because you can lift heavier (with proper form) the next set.
Still, shorter rest periods do have their place, especially if you are interested in muscular endurance and fat loss. Longer periods will allow you to perform more reps, which could result in more gains. Then again, you could implement both longer and shorter rest periods in order to ensure you get the best benefits out of both methods. Another way is to do supersets. Back to back sets of two different exercises that target different muscle groups.
Don’t lift until you can’t anymore
As said, you either go hard or go home. However, there are times when lifters push themselves too hard and train until they can barely lift or even walk. Do not go overboard because it can be dangerous, risking injuries. Overtraining is a real thing, so you should make sure you’re keeping it safe.
If you are used to training until you can’t take anymore, it may be worth changing it for a while. You could go for a strategy that will involve keeping a rep or two in your pocket.
Work out what works for you
Not only do we all have different goals, but we’re all different, with different body physiologies. You should have a workout program tailored to your goals because they can greatly vary from one person to another and for your body. According to research, there’s no such thing as a fix-it-all solution that will fit everyone. Studies identify training, techniques, and strategies that work for the majority, but there’s no individualism.
In fact, studies indicate that a person may not respond well to a particular training program, but respond very well to another. Everyone is different which means that everyone has their own recipe for success. You need to find what works best for you.
One of the most important bodybuilding tips: proper nutrition
Training and getting in the right workout is something extremely important to make gains. However, a lot of people stopped progressing mostly because of their incorrect diet. Proper nutrition is vital for muscle growth. While training correctly and regularly is one side of the cone, then correct nutrition is the other. They are both extremely important, and one can’t go without the other. So, if you really want to transform your body and support your goals, approach your goals, and speed up your results, then any professional will tell you that one of the most important in the bodybuilding tips list is proper nutrition.
You need to ensure that you have a proper diet, getting all those crucial macronutrients, with the right amount of vitamins and minerals. Your body, muscles, and mind all require correct nutrition to get lean, burn fat, gain muscle, stay healthy, and be active to both look and feel great. This will help enhance your performance in the gym and outside it.
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