It is one thing to come up with a perfect body building workout schedule and it is another to design a diet that matches the program. The same way you need to prepare and plan how many days to work out in a week, you also need to know which exercises to include in your schedule as well as how long to rest in between training sessions. Also you have to plan how many repeats you need to perform in each exercise. Your body will only begin transforming into the ideal physique you desire only if you put on your sportswear and get into the gym to push the weights. In order to help you realize your success, here are some of the strategies you need to put in place alongside proper nutrition:
Lifting more weight
You should focus on lifting more weight in order to make a big difference on the rate at which you gain your muscles. This also depends on whether you are able or not to add more and more weight onto the weight bar consecutively. It does not matter the principles you engage but if you do not increase the sheer amount of the weights you lift, you will not build muscle as fast as you should.
Have a rep short of failure
For some individuals, lifting to failure in each set is an excellent way to add more muscle. Such people are of the opinion that for their muscles to grow, they have to completely exhaust it. Whereas it is real that you need to really push your muscles past their level of comfort in order to realize a little progress, you can create numerous problems for yourself in the process. First of all, you will be exposing yourself to fatigue of the central nervous system. All the workout programs designed to go to failure every other time will drain the central nervous system. A few weeks of such like workouts will lead to an individual not being able to lift even the weights they used to for the reps required since the central nervous system is too exhausted. Going to failure also means that you will not have much for the second, third and fourth exercise after the first exercise of the workout. Since you should do a number of different exercises per workout, it will be very hard to accomplish your task. Rather than going to failure, aim for one or two reps short of failure. This way, you will push your body hard as well as work at intensity level required in building muscle. However, this will not destroy you completely that you have to stop the workout prematurely.
Workout two or more muscle groups at once
In bodybuilding, it is important to perform only those exercises that work on at least two muscle groups at the same time. This is to mean that you have to focus on the compound exercises since you have limited time in the gym daily due to recovery as well as time restraints. Maximize your potential instead. For instance, shoulder presses work both the triceps and shoulders and the squats will work both the hamstrings and quads. The barbell curls on the contrary work on the biceps only and the triceps pushdowns will also work only the triceps. With compound lifts, you are capable of lifting more weight.
Fuel the body before and after the exercise
Your body requires amino acids that it uses to synthesize the new muscle mass. It also needs carbohydrates that provide the energy used in the formulation of new muscle tissue. For best results in bodybuilding, you need to take these elements before or after the training. You can be a bit lenient or flexible with meal times as well as their composition throughout the rest of the day as long as you meet the calorie as well as macronutrients needs. But before or after your workout, you cannot afford anything else but 100 percent choices.
After two weeks, there must be a change
The surest sign of a plateau is when you come to the point in your workout regime where you feel like you are gaining no more muscle. Plateaus will tend to come about to everyone at some point in the course of the training and thus you must devise a way of avoiding it. A plateau is the point in bodybuilding when you can go for more than a fortnight without any kind of progress. It can be interpreted as wasted time and gym effort. To avoid this occurrence, it is important to make sure that you change your program regularly. It could be a change in the order of the exercises in a workout, the resting time between the sets or even the kind of physical activity you are engaged in.
Rest is paramount
At the end of it all, there must be adequate time for resting. Training too hard, very often without giving your body time to rest and recover may deter you from realizing your goals. A body that is not well rested will get even weaker if taken back to the gym. Take a day off ideally between every workout pertaining to weight lifting. However, if you prefer doing a lower or an upper split where you work out at a greater frequency, then you should rest for two days in a week.