Top Three Muscle Building Techniques

 

Sport~Spirit

How to Build Muscle: Fast

Increase Your Training      Volume  

Increasing your number of reps multiplied by your number of sets -is a primary determiner of hypertrophy (muscle volume growth). And to increase volume, you may actually need to go lower in weight than you might guess.

To get the volume your muscles need, she recommends performing each of your lifts for three to six sets of 10 to 20 reps.

         Focus on the Eccentric Phase 

 

When lifting any weight, you will have a concentric (antagonist muscle contracting) and eccentric  (agonist muscle lengthening)phase. For instance, as you lower into a squat, you’re performing an eccentric action. When you return to standing, that’s concentric. And, according to research published in the European Journal of Applied Physiology, eccentric work is far better at triggering hypertrophy.

Take the squat, for example. To make it eccentric-only, you would lower to the floor, and end the exercise there. Note: If you’re trying eccentric-only exercises, you’ll need to substantially increase the weight that you use. Physiologically, muscles are far stronger moving eccentrically than they are concentric.

Decrease Between Set Rest Intervals 

If you touch your phone between exercise sets, it better be to set its timer to 30 to 90 seconds. When lifting for hypertrophy, rest periods of 30 to 90 seconds encourage a quick release of muscle-building hormones (including testosterone and human growth hormone) while also making sure that you really, truly fatigue your muscles, according to Fitzgerald.

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