Gym Motivation - Tumblr Posts
There are dozens of variations on the pushup, but the classic one is the best and most general exercise that anyone can do to begin sculpting their body to perfection. Keep your hands shoulder width apart and your elbows at a 45 degree angle. Flex your core as if you are planking (you are) and don't stop until you literally cannot complete the rep.
Less clothes is better when doing pushups, but you can do them anywhere. At work, at home, at the gym, at the mall, at the park. Any time you think about muscle, you should be dropping to the floor and making it a reality.
push ups
I love to help and guide men into gods. Do as I dictate and we will both reap the benefits.
“It seems your growth is coming along nicely...”
It can be hard for me to remind myself to scale down my ambitions. In porn, especially with the new ai generated stuff flooding the internet, physiques are presented as normal that require both a level of investment I'm not capable of committing to my workouts and expensive chemical assistance. And so your definition of "huge" drifts a bit. I love big, and I love being big, and I want to be as big as huge and as big as huge is to huge.
Calibrate yourself to reality. You are already big if you gain 20 pounds of muscle. You are already strong if you can lift 1 plate on all of your lifts. I'm currently pushing my way up to 40 pounds of lean muscle and it's fucking HARD. Regardless of your age or starting point, this is a challenging process and you need to get proud, maybe even arrogant, about the progress you make. Let this real life huge college stud be your physique goal and not a comic book illustration.
Grow your body and love your body.
Spor için güzel bir gün,biraz terapi zamanı 🏋🏻♂️
Sakalları kesince gençleştim resmen 😂
Bizim love meselelerinin sonu...
🏃🏻♂️🏋🏻♂️😅
DONA PUJA PERMADI
Chunky hunk you can't help but stare at. He draws you in with his intense masculine aura.
CRAIG MORTON
Alpha behavior in the gym.
Alex Crockford 🤩💪🏼
Like this, Coach?
Hell yeah boys! You all make the team!
Marcelo Dourado
A primeira vez que eu bati conscientemente para um macho escroto foi para essa capa da revista Muscle in Form com o então vencedor do BBB10, o gostosérrimo Marcelo Dourado.
My man
JOHN H GUNS
I’ve started going to the gym 😭 for anyone else who needs workout motivation, remember:
Daichi is an ass man so squat baby!
Sakusa secretly goes mad for a buff baby!
Iwa will definitely give you proud forehead kisses!
Bokuto is cheering you on for getting healthy! Dude wants you to live forever!
Kenma would be proud of you levelling up!
You got this and so do I!! 🧡
How to balance cardio and weight training for optimal health and performance
How to balance cardio and weight training for optimal health and performance
If you are looking for a way to improve your fitness, health and performance, you might be wondering how to balance cardio and weight training in your routine. Cardio and weight training are both important components of a well-rounded exercise program, but they have different effects and benefits for your body. In this blog post, we will explain the differences between cardio and weight training, how they affect your health and performance, and how to balance them for optimal results.
What is cardio and what are its benefits?
Cardio, or cardiovascular exercise, is any activity that increases your heart rate and breathing for a sustained period of time. Examples of cardio include running, cycling, swimming, hiking, dancing, etc. Cardio exercises your heart and lungs, improving your cardiovascular fitness and endurance. Cardio also burns calories, helping you maintain a healthy weight and body composition. Some of the benefits of cardio are:
Lowering your blood pressure and cholesterol levels
Reducing your risk of heart disease, stroke, diabetes and some cancers
Enhancing your mood and mental health
Boosting your immune system and brain function
Improving your sleep quality and energy levels
What is weight training and what are its benefits?
Weight training, or resistance training, is any activity that involves moving your muscles against a force or resistance. Examples of weight training include lifting weights, using resistance bands or machines, doing bodyweight exercises, etc. Weight training exercises your muscles, improving your muscular strength and power. Weight training also builds muscle mass, which increases your metabolism and helps you burn more calories at rest. Some of the benefits of weight training are:
Increasing your bone density and preventing osteoporosis
Improving your posture and balance
Reducing your risk of injury and chronic pain
Enhancing your athletic performance and agility
Boosting your confidence and self-esteem
How to balance cardio and weight training for optimal health and performance
There is no one-size-fits-all answer to how to balance cardio and weight training for optimal health and performance. The best balance depends on your individual goals, preferences, fitness level, schedule and availability of equipment. However, here are some general guidelines to help you find a balance that works for you:
Aim for at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio per week, as recommended by the World Health Organization. You can split this into shorter sessions throughout the week, such as 30 minutes five times a week or 15 minutes 10 times a week.
Aim for at least two sessions of weight training per week, targeting all the major muscle groups of your body. You can do this on the same days as your cardio or on different days, depending on your preference and recovery. Each session should last between 20 to 60 minutes, depending on the number of exercises, sets and repetitions you do.
Vary the intensity, duration, frequency and type of cardio and weight training you do to avoid boredom and plateaus. You can also combine cardio and weight training in the same session by doing circuit training, high-intensity interval training (HIIT), or supersets.
Listen to your body and adjust your balance accordingly. If you feel tired, sore or injured, take a rest day or reduce the intensity or volume of your workouts. If you feel energetic, motivated and strong, challenge yourself with more intensity or volume. Remember that recovery is as important as training for optimal health and performance.
Key Point to Consider
Balancing cardio and weight training for optimal health and performance involves a combination of factors including your fitness goals, current fitness level, time availability, and personal preferences. Here are some key points to consider:
Cardio Exercise: Health experts recommend getting at least 30 minutes of cardio 5 days a week¹. Cardio exercises can include activities like walking, running, swimming, playing sports, or dancing¹.
Strength Training: Strength training should be done for 20-30 minutes at least 2 days a week¹. Your muscles need at least 1 day to recover in between strength-training sessions¹.
Fitness Goals: If your primary goal is to build strength and muscle, focus more on strength training and consider cardio as a supplementary component. For those aiming to improve overall fitness and endurance, prioritize cardio exercises while incorporating strength training to maintain muscle mass and balance².
Current Fitness Level: Beginners should start with a balanced approach, incorporating both cardio and strength training in their routine².
Time Availability: If you have limited time for workouts, consider incorporating circuit training or high-intensity interval training (HIIT), which combines cardio and strength exercises into one efficient session².
Personal Preferences: Tailor your routine to activities you enjoy².
Remember, an overall healthy body consists of lean muscle gain, body fat reduction, and great cardiovascular function³. Always consult with a healthcare professional or a certified trainer before starting any new exercise regimen.
Source: (1) How to Balance Cardio and Strength Training - wikihow.health. https://www.wikihow.health/Balance-Cardio-and-Strength-Training-for-Weight-Loss. (2) Achieving The Perfect Balance: How To Add Cardio Into Your Strength …. https://www.rackstrengthgym.com/post/achieving-the-perfect-balance-how-to-add-cardio-into-your-strength-training-program. (3) How To Balance Cardio vs Strength Training - Tru Grit Fitness. https://trugrit-fitness.com/blogs/news/cardio-vs-strength-training.
How to break through plateaus and keep making gains
If you've been working out for a while, you may have experienced a frustrating phenomenon known as a plateau. This is when your progress stalls and you stop seeing the results you want, despite following the same routine that used to work for you. Plateaus can happen for many reasons, such as overtraining, under-recovering, adapting to your current stimulus, or hitting a genetic limit. But don't worry, plateaus are not the end of your fitness journey. In this blog post, I'll share some tips on how to break through plateaus and keep making gains.
A plateau is when your progress stalls and you stop seeing the results you want, despite following the same routine that used to work for you. Plateaus can happen for many reasons, such as overtraining, under-recovering, adapting to your current stimulus, or hitting a genetic limit. But don't worry, plateaus are not the end of your fitness journey. In this blog post, I'll share some tips on how to break through plateaus and keep making gains.
Some of the common plateaus you may face are:
Weight loss plateau: This is when your body weight stops decreasing, even though you're eating at a calorie deficit and exercising regularly. This can happen because your metabolism slows down as you lose weight, your body becomes more efficient at using calories, or your hormones change due to stress or other factors.
Strength plateau: This is when your strength levels stop increasing, even though you're lifting heavy weights and following a progressive overload principle. This can happen because your muscles become accustomed to the same stimulus, your nervous system gets fatigued, or your recovery is impaired by lack of sleep or nutrition.
Endurance plateau: This is when your endurance performance stops improving, even though you're doing cardio workouts and increasing your intensity or duration. This can happen because your cardiovascular system adapts to the same workload, your muscles become more resistant to fatigue, or your energy systems get depleted by overtraining.
These are some examples of plateaus that can affect your fitness goals. But don't despair, there are ways to overcome them and keep progressing. Here are some tips on how to break through plateaus and keep making gains.
Tip #1: Vary your training variables.
One of the most common causes of plateaus is doing the same thing over and over again. Your body adapts to the stress you put on it, and eventually stops responding to it. To avoid this, you need to change some of the variables in your training, such as frequency, intensity, volume, duration, rest, tempo, or exercise selection. For example, if you always do 3 sets of 10 reps with 60 seconds rest between sets, try doing 4 sets of 8 reps with 90 seconds rest, or 5 sets of 6 reps with 120 seconds rest. Or switch up the exercises you do for each muscle group, or the order in which you do them. The key is to keep your body guessing and challenged.
Tip #2: Incorporate deloads and rest days.
Another reason why plateaus happen is because you're pushing yourself too hard without giving your body enough time to recover and grow. Overtraining can lead to fatigue, injury, inflammation, hormonal imbalance, and reduced performance. To prevent this, you need to schedule regular deloads and rest days in your training program. A deload is a period of reduced training volume or intensity, usually lasting a week or two, that allows your body to recover from the accumulated stress of previous workouts. A rest day is a day off from any physical activity, where you focus on getting enough sleep, hydration, nutrition, and relaxation. By deloading and resting, you'll give your body a chance to heal and adapt, and come back stronger and fresher.
Tip #3: Track your progress and adjust accordingly.
The final tip for breaking through plateaus is to monitor your progress and make adjustments based on the data. You can't expect to improve if you don't know where you're starting from or where you're going. That's why it's important to track your workouts, your nutrition, your body weight and composition, your strength and endurance levels, and any other relevant metrics. By tracking these variables, you'll be able to see what's working and what's not, and tweak your plan accordingly. For example, if you notice that your weight has stalled for several weeks, you may need to increase or decrease your calories depending on your goal. Or if you notice that your strength has plateaued on a certain lift, you may need to change the exercise or the rep range. Tracking your progress will help you stay on track and motivated.
Strategies
Breaking through plateaus and continuing to make gains in your workouts involves several strategies:
Stick with Your Current Plan: Many people hit plateaus because they switch training strategies too often. Make sure you've truly plateaued before changing your routine¹.
Target Your Weaknesses: If you're stronger on one side or lack mobility, focus on these areas to restart your progress¹.
Move in All Planes of Motion: Incorporating exercises that involve movement in all planes can help break through plateaus¹.
Incorporate Time Under Tension: Increasing the time your muscles are under tension during a workout can stimulate growth¹.
Plan a Deload Week: A week of lighter workouts can give your body a chance to recover and adapt¹.
Sleep More: Adequate sleep is crucial for muscle recovery and growth¹.
Do More Mobility Work: Improving your mobility can enhance your performance and prevent injuries¹.
Take Time Off: Sometimes, a short break from intense training can help your body recover and break through plateaus¹.
Use Advanced Training Techniques: Techniques like supersets, drop sets, intraset stretching, force sets, etc. can shock your muscles into growth².
Mind-Muscle Connection and Visualization: Focusing on the muscle you're working and visualizing your desired outcome can enhance your workouts².
Remember, progress is rarely linear. There will be times when you make rapid gains and times when progress slows. The key is to stay consistent, listen to your body, and adjust your plan as needed¹².
Source: (1) 8 Strategies to Help You Break Through Strength Training Plateaus. https://barbend.com/break-through-strength-training-plateau/. (2) 5 Ways to Break the Plateau and Achieve New Gains - Generation Iron. https://generationiron.com/break-plateau-gains/. (3) Feeling Stuck in the Gym? Here’s How to Break Through … - BarBend. https://barbend.com/break-through-weightlifting-plateaus/.
Can you suggest a workout plan to break through plateaus?
Sure, here's a sample workout plan to help you break through plateaus¹²:
Day 1: Chest and Triceps
Bench Press: 3 sets of 8 reps
Incline Dumbbell Press: 3 sets of 10 reps
Cable Crossover: 3 sets of 12 reps
Tricep Dips: 3 sets of 10 reps
Skull Crushers: 3 sets of 12 reps
Day 2: Back and Biceps
Deadlift: 3 sets of 8 reps
Bent Over Rows: 3 sets of 10 reps
Lat Pulldowns: 3 sets of 12 reps
Barbell Curls: 3 sets of 10 reps
Hammer Curls: 3 sets of 12 reps
Day 3: Rest
Day 4: Legs and Shoulders
Squats: 3 sets of 8 reps
Leg Press: 3 sets of 10 reps
Calf Raises: 3 sets of 15 reps
Military Press: 3 sets of 10 reps
Lateral Raises: 3 sets of 12 reps
Day 5: Rest
Repeat this cycle with the following changes to break through plateaus¹²:
Increase the weight: Gradually increase the weight you're lifting as you get stronger¹.
Change the number of sets or reps: Try increasing the number of sets or reps for each exercise¹.
Increase the intensity: Shorten your rest periods between sets or try supersets¹.
Try new exercises: Incorporate new exercises into your routine to challenge your muscles in different ways².
Source: (1) 8 Strategies to Help You Break Through Strength Training Plateaus. https://barbend.com/break-through-strength-training-plateau/. (2) 6 Ways to Bust Through a Workout Plateau - Healthline. https://www.healthline.com/nutrition/workout-plateau. (3) Hit a Workout Plateau? 5 Ways to Break Through - Gymondo. https://www.gymondo.com/magazin/en/workout/5-ways-to-break-through-a-workout-plateau.
These are some of the ways you can break through plateaus and keep making gains. Remember that plateaus are inevitable and normal, but they're not permanent. With some smart changes and consistent effort, you can overcome them and reach new heights in your fitness journey.
How to design a workout routine based on your goals and fitness level
How to design a workout routine based on your goals and fitness level
If you want to start exercising or improve your current fitness level, you might be wondering how to design a workout routine that suits your goals and needs. There is no one-size-fits-all answer, as different types of workouts have different benefits and challenges. However, there are some general principles that can help you create a balanced and effective workout plan.
First, you need to define your goals. What do you want to achieve with your workouts? Do you want to lose weight, gain muscle, improve your endurance, or enhance your health? Your goals will determine the type and intensity of exercises you should do, as well as the frequency and duration of your workouts.
Second, you need to assess your fitness level. How fit are you right now? How much exercise can you handle without getting injured or exhausted? You can use some simple tests to measure your fitness level, such as how many push-ups or squats you can do in a minute, how long you can run or walk without stopping, or how fast you can complete a mile. Your fitness level will help you set realistic and achievable goals, as well as choose the appropriate exercises for your current abilities.
Third, you need to choose the exercises that match your goals and fitness level. There are three main categories of exercises: cardio, strength, and flexibility. Cardio exercises are those that raise your heart rate and improve your cardiovascular system, such as running, cycling, swimming, or dancing. Strength exercises are those that build your muscles and bones, such as lifting weights, doing bodyweight exercises, or using resistance bands. Flexibility exercises are those that stretch your muscles and joints, such as yoga, pilates, or tai chi.
Depending on your goals and fitness level, you might want to focus more on one category than the others, or combine them in different ways. For example, if your goal is to lose weight, you might want to do more cardio exercises than strength or flexibility ones. If your goal is to gain muscle, you might want to do more strength exercises than cardio or flexibility ones. If your goal is to improve your endurance, you might want to do a mix of cardio and strength exercises. If your goal is to enhance your health, you might want to do a balance of all three categories.
A general guideline is to do at least 150 minutes of moderate-intensity cardio exercise per week, or 75 minutes of vigorous-intensity cardio exercise per week. You should also do strength exercises for all major muscle groups at least twice a week. And you should do flexibility exercises at least three times a week.
Fourth, you need to plan your workout schedule. How often and how long will you work out? How will you fit your workouts into your daily routine? How will you vary your workouts to avoid boredom and plateaus? You should try to be consistent with your workouts, but also flexible enough to adapt to changing circumstances. You should also try to make your workouts fun and enjoyable by choosing activities that you like, listening to music, or working out with a friend.
A general guideline is to work out three to five times a week for 30 to 60 minutes per session. You should also rest at least one day between strength workouts to allow your muscles to recover. And you should change up your exercises every four to six weeks to challenge yourself and prevent adaptation.
Finally, you need to monitor your progress and adjust your workout routine accordingly. How will you track your results? How will you measure your improvement? How will you celebrate your achievements? You should use some objective indicators to evaluate your progress, such as weight, body fat percentage, muscle mass, blood pressure, heart rate, or performance tests. You should also use some subjective indicators to assess your improvement, such as how you feel physically and mentally after each workout. And you should reward yourself for reaching your milestones with something that motivates you.
A general guideline is to check your progress every four to six weeks and compare it with your baseline measurements. You should also review your goals and see if they are still relevant and realistic. And you should adjust your workout routine if needed by increasing or decreasing the intensity, frequency, duration, or variety of your exercises.
Designing a workout routine based on your goals and fitness level can be challenging but rewarding. By following these steps, you can create a personalized and effective workout plan that suits your needs and preferences. Remember that the most important thing is to enjoy the process and have fun with it!
Summary
Designing a workout routine based on your goals and fitness level involves several steps:
Establish a Goal: Be clear about your goals from the start. Your goals might be related to muscle building, strength, cardiovascular endurance, weight loss, or a combination of these¹². It's okay to have more than one goal, but maintain some focus¹.
Select a Workout Split: A workout split is how you decide to break up your program day by day. These splits determine what kinds of exercises you do and when you do them¹.
Choose Your Exercises: Depending on your goals and workout split, choose exercises that target the muscle groups you want to work on¹².
Choose Your Sets and Reps: The number of sets and reps you do per exercise will depend on your goals. For example, if your goal is to build strength, you might do fewer reps with heavier weights².
Learn About Progression: As you get stronger, you'll need to increase the intensity of your workouts to continue making progress¹.
One-Rep Max Calculator: Use a one-rep max calculator to determine the maximum amount of weight you can lift for one repetition of a given exercise. This can help you set appropriate weight levels for your workouts¹.
Put it All Together: Once you've determined your goals, workout split, exercises, sets, reps, and progression, you can put it all together into a comprehensive workout plan¹.
Source: (1) How to Build Your Own Workout Plan (+ Sample Template). https://barbend.com/build-workout-program/. (2) How To Build Your Own Workout Routine (Plans & Exercises) - Nerd Fitness. https://www.nerdfitness.com/blog/how-to-build-your-own-workout-routine/. (3) How to Create a Targeted Workout Plan for Every Fitness Goal. https://cellucor.com/blogs/training/how-to-create-a-workout-plan-for-your-fitness-goals.
Effective or not?
There are several ways to determine if your workout routine is effective:
Soreness: While soreness is not the only indicator, it can be a sign that you've worked your muscles in a new way or more intensely than usual².
Energy Levels: If you're feeling more energized throughout the day, this could be a sign that your workout routine is working².
Increased Endurance: If you find that you can work out for longer periods of time or lift heavier weights, this is a good sign of increased endurance².
Physical Changes: Changes in your physical appearance or measurements can be a sign that your workout is effective².
Progress Towards Goals: If you're meeting or making progress towards your fitness goals, this is a clear sign that your workout routine is working².
Improved Performance: If you're able to do more reps, lift heavier weights, or you find the workout becoming easier, these are all signs of improved performance².
Source: (1) Is my workout working? Here's how to tell for sure | Well+Good. https://www.wellandgood.com/is-my-workout-working/. (2) 9 Steps to the Best Workout Plan (For You) | Nerd Fitness. https://www.nerdfitness.com/blog/how-to-determine-your-perfect-workout-plan/. (3) 8 Signs You Had a Good Workout | BODi - Beachbody on Demand. https://www.beachbodyondemand.com/blog/good-workout-signs.
The benefits of compound exercises for building strength and mass
If you want to build strength and mass, you should consider adding compound exercises to your training routine. Compound exercises are movements that work multiple muscle groups at the same time, such as squats, deadlifts, bench presses, and rows. They have several benefits over isolation exercises, which only target one muscle group at a time, such as bicep curls, leg extensions, and triceps pushdowns.
Compound exercises are highly beneficial for building strength and mass. Here are some of the key benefits:
Efficiency: Compound exercises train multiple muscle groups at the same time, making them more efficient. If you have limited time, focusing on compound exercises can yield more results1.
Strength Building: Compound exercises are the most efficient training to build overall strength. For example, a study showed that leg muscular strength improved 25 percent in a group that followed a workout plan based on compound physical activity, compared to 3 percent in a group that followed a plan based on aerobic activity1.
Muscle Mass Increase: Compound exercises involve more muscle groups, allow the use of a heavier load, and lead to greater muscle growth and strength. The heavier the load, the bigger the increase in muscle mass you will experience1.
Functional Fitness: Compound exercises improve functional fitness and prevent injuries by using the entire body2.
Calorie Burn: More efficient workouts mean greater overall calorie burn3.
Here are another of the benefits of compound exercises for building strength and mass:
They stimulate more muscle fibers and activate more motor units, which means more force production and more muscle growth.
They allow you to lift heavier weights and overload your muscles more effectively, which is essential for strength and hypertrophy.
They improve your intermuscular coordination and neuromuscular efficiency, which means better movement patterns and less risk of injury.
They increase your metabolic rate and calorie expenditure, which can help you burn fat and improve your body composition.
They save you time and energy, as you can work multiple muscle groups with fewer exercises and sets.
Some of the most effective compound exercises for building strength and mass are:
Squats: They work your quads, hamstrings, glutes, calves, lower back, and core. They also improve your posture, balance, and mobility.
Deadlifts: They work your hamstrings, glutes, lower back, traps, lats, forearms, and core. They also strengthen your grip, spine, and posterior chain.
Bench presses: They work your chest, shoulders, triceps, and core. They also enhance your upper body power and stability.
Rows: They work your lats, traps, rhomboids, rear delts, biceps, and forearms. They also improve your shoulder health and posture.
Overhead presses: They work your shoulders, triceps, upper chest, upper back, and core. They also develop your shoulder mobility and stability.
These are just some examples of compound exercises that you can include in your training program. You can also mix and match different variations of these exercises to suit your goals and preferences. For example, you can do front squats instead of back squats, sumo deadlifts instead of conventional deadlifts, incline bench presses instead of flat bench presses, dumbbell rows instead of barbell rows, or dumbbell overhead presses instead of barbell overhead presses.
The key is to perform these exercises with proper form, intensity, frequency, volume, and progression. You should also balance them with some isolation exercises to target specific muscles that may need more attention or stimulation. By doing so, you will be able to build strength and mass in a balanced and efficient way.
What is muscle hypertrophy?
What is muscle hypertrophy?
Muscle hypertrophy is the increase and growth of muscle cells through exercise. It can be divided into two types: myofibrillar and sarcoplasmic. Myofibrillar hypertrophy is the growth of the contractile parts of the muscle fibers, which increases strength and density. Sarcoplasmic hypertrophy is the increase of the fluid and energy storage in the muscle cells, which increases size and endurance.
Muscle hypertrophy occurs as a result of strength training, which involves lifting weights or performing bodyweight exercises against resistance. This causes damage to the muscle fibers, which stimulates a repair response in the body. The damaged fibers are repaired and grow bigger and stronger, as long as there is enough protein and calories in the diet.
Muscle hypertrophy has many benefits for health and fitness, such as improving body composition, metabolism, bone density, joint stability, and injury prevention. It can also enhance athletic performance, aesthetics, and confidence.
Sources:
Muscular Hypertrophy: The Science and Steps for Building Muscle
Muscular hypertrophy: Definition, causes, and how to achieve it
The Big Guide to Muscle Hypertrophy | BarBend
Muscle hypertrophy - Wikipedia
How does resistance training contribute to muscle growth?
How does resistance training contribute to muscle growth?
Resistance training is a type of exercise that involves using external resistance, such as weights, bands, or bodyweight, to challenge your muscles and make them work harder. Resistance training can help you build muscle mass and strength, as well as improve your overall health and fitness.
But how exactly does resistance training stimulate muscle growth? What happens at the cellular level when you lift weights or do push-ups? And what are the best ways to optimize your resistance training program for maximum muscle gains?
In this blog post, we will answer these questions and more, based on the latest scientific evidence and expert advice. Let's dive in!
The Mechanisms of Muscle Growth
Muscle growth, also known as hypertrophy, is the result of three main mechanisms: mechanical tension, metabolic stress, and muscular damage. These mechanisms work together to create an adaptive response in your muscles, making them bigger and stronger over time.
Mechanical tension refers to the force that is applied to your muscles when you lift a heavy load or perform an exercise through a full range of motion. Mechanical tension creates micro-tears in your muscle fibers, which then need to repair and rebuild themselves with new protein. This process increases the size and number of your muscle fibers, leading to muscle growth.
Metabolic stress is the accumulation of metabolic byproducts, such as lactate, hydrogen ions, and creatine, in your muscles when you perform high-rep or high-intensity exercises. Metabolic stress causes a swelling effect in your muscles, also known as the pump, which stretches the muscle cells and triggers anabolic (muscle-building) signals. Metabolic stress also reduces the oxygen supply to your muscles, which activates certain genes and hormones that promote muscle growth.
Muscular damage is the inflammation and soreness that you feel in your muscles after a hard workout. Muscular damage is caused by mechanical tension and metabolic stress, as well as eccentric contractions (when your muscles lengthen under load). Muscular damage stimulates the release of inflammatory cytokines and growth factors that initiate the repair and remodeling of your muscle tissue. Muscular damage also activates satellite cells, which are stem cells that fuse with your muscle fibers and donate their nuclei. This increases the capacity of your muscle fibers to synthesize new protein and grow larger.
How to Train for Muscle Growth
Now that you know how resistance training causes muscle growth at the cellular level, how can you apply this knowledge to your training program? Here are some general guidelines to follow:
Train with a moderate to high volume. Volume is the total amount of work you do in a workout or over a period of time. It is calculated by multiplying the number of sets, reps, and weight you lift. Volume is one of the most important factors for muscle growth, as it determines how much mechanical tension, metabolic stress, and muscular damage you create in your muscles. Research shows that two or three workouts per week with a moderate to high volume (8-12 sets per muscle group) produces the most muscle size and strength compared with fewer or more sessions.
Train with a moderate intensity. Intensity is the percentage of your one-rep max (1RM), which is the heaviest weight you can lift for one repetition. Intensity determines how much load you put on your muscles and how hard you work them. Research shows that training with a moderate intensity (65-85% of 1RM) is optimal for muscle growth, as it allows you to perform enough reps and sets to create sufficient mechanical tension and metabolic stress in your muscles.
Train with a variety of exercises. Exercises are movements that target specific muscle groups or body parts. Exercises can be classified into compound (multi-joint) or isolation (single-joint) exercises. Compound exercises involve more than one joint and muscle group, such as squats, bench presses, or rows. Isolation exercises involve only one joint and muscle group, such as bicep curls, leg extensions, or lateral raises. Research shows that training with a variety of exercises can enhance muscle growth by stimulating different muscle fibers and angles, increasing metabolic stress and muscular damage, and preventing boredom and plateaus.
Train with a full range of motion. Range of motion (ROM) is the distance that a joint moves during an exercise. ROM determines how much mechanical tension you create in your muscles and how long you expose them to it. Research shows that training with a full ROM can increase muscle growth by activating more muscle fibers, increasing time under tension, improving joint health and mobility, and reducing the risk of injury.
Train with progressive overload. Progressive overload is the principle of gradually increasing the volume or intensity of your training over time to keep challenging your muscles and stimulating adaptation. Progressive overload is essential for muscle growth, as it prevents adaptation and stagnation, enhances performance and strength gains, and maximizes mechanical tension and metabolic stress in your muscles. You can apply progressive overload by increasing the weight, reps, sets, frequency, or density (work per unit of time) of your training, or by decreasing the rest periods between sets or exercises.
Summary
Resistance training is a powerful tool for muscle growth, as it activates three main mechanisms: mechanical tension, metabolic stress, and muscular damage. These mechanisms create an adaptive response in your muscles, making them bigger and stronger over time.
To optimize your resistance training program for muscle growth, you should train with a moderate to high volume, a moderate intensity, a variety of exercises, a full range of motion, and progressive overload. These guidelines will help you create sufficient stimuli for your muscles to grow and adapt.
Remember that muscle growth is also influenced by other factors, such as nutrition, recovery, genetics, and hormones. Therefore, you should also pay attention to these aspects to support your training and achieve your goals.
We hope you found this blog post informative and helpful. If you have any questions or comments, please feel free to share them below. And if you enjoyed this post, please share it with your friends and followers. Thank you for reading!