Understand how to apply some methods to intensify the hypertrophy process
If you want to know How to earn muscle mass Faster, you should probably already do some physical activity with a little regularity. After all, to increase muscle volume, it is necessary to give the body stimuli.
However, it is also common to find people who already train well and cannot evolve. In such cases, betting on advanced techniques to increase the intensity of the stimulus can be a good alternative.
5 advanced Bodybuilding techniques
1) FST-7. “Seven series will be made with 30 seconds of rest in each of them. But now the difference arrives, the 30 seconds of rest are actually an active break in which they will be made of muscles on which you are working. So if you choose a deck of Peck, you will do it, among the seven series, 30 seconds of elongation. This improves flexibility and muscle vascularization”, explains the coach, “coach, the coach,” Leandro Twin.
2) Rest break. Basically it consists in the execution of small breaks in the last series, so that it is possible to make some repetitions. That is, do the exercise normally, until you fail. After that, rest for a few seconds and then make new movements.
3) GVT. “We do 10 series of 10 repetitions. Here, another adaptation is needed, we will not make 10 repetitions and we will stop, we will do all 10 series in complete bankruptcy. If you are too far from 10 repetitions, that is, below 8 or over 12, we will ruin the load so that it is a failure of 8-12 movements”, explains the coach.
4) Drop-set. Initially it consists in the execution of the activity in a normal way. For example, if you are making four series of 12 movements on the bench, creates the first three series in the traditional way, always until bankruptcy. But when the last series are finished, they immediately reduce 10% to 20% of the weight and perform the exercise without any rest. “This will tell you as an extra series in the set drop. We usually perform a series of two to four drop sets,” explains Twin.
5) Pre-examination. “Many people fail the shoulder or triceps before the bib in the bench, this is bad if you need to improve the chest. For this reason, you can make the advanced pre-expansion technique: you will tire the plate with the Peck deck and when you enter the Supino, tend to use a smaller load. The teacher.
When to use advanced bodybuilding techniques
“When we think about quality training, obviously we have to focus on the structuring, the choice of exercises and always train on bankruptcy. However, something I see a lot for people to forget are advanced training techniques. I like to work with my students who always put an advanced training technique of the muscle group. It is not necessarily you have to use it for everyone, you can mix.”
How to earn muscle mass
But only applying these training techniques will not be enough to earn muscle mass. Remember that the hypertrophy process also depends on many other factors. Such as food, rest and genetics. Therefore, if it is difficult to increase the muscle volume, the ideal is to ask for help from trained professionals, as a fitness coach and nutritionists.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
