10 tips to develop your muscles
Getting stronger quickly is the dream of any athlete. Quickly, because, when we make efforts, we want to see the result right away and not in 2 years.
The following tips will allow you to quickly get stronger. If they are followed to the letter of course. But beware, there is no point in "muscle building" if they are not maintained: they will leave as quickly as they arrived.
1. Work smoothly
Who has never heard one of his friends boast of having done 50 push-ups in 10 minutes? Well, it is not by making the movements quickly that you make the muscle, but by working them at your own pace, by making the movement in its entirety. Jerky and fast movements sabotage your condition and often cause injuries. Theoretically, it takes 2 to 3 seconds to lower a weight and 1 to 2 seconds to lift it and effectively produce power and more muscle.
2. The basic posture
Poor positioning during bodybuilding exercises can cause ineffective movements and even worse: serious damage.
That is why we must position ourselves well from the outset. For example, if you want to control your positioning during an exercise, position yourself in profile relative to the mirror to get a better view of your posture. This will keep your backbone in a correct position and hold your tightly and naturally tightly.
3. Monitor your sessions
Your sessions must all be built in the same way: it must be intense. Short and intense otherwise your body will secrete cortisol which has the effect of cannibalizing your muscles if the training is too long or if you do not eat protein or carbohydrates during your snacks. So plan short sessions between cut breaks where you will eat proteins that will thwart the effects of cortisol.
4. Listen to your body
There is no point in forcing oneself on an exercise. It sounds simple to say, but it is important. At first, the pain is difficult to bear, but you will still seek to overcome it. However, pain is a signal that gives us an alert on the state of our body and we must know how to listen to it to avoid long-term injuries.
5. Respect the intervals
Several studies indicate that the intervals between two exercises facilitate weight loss. "To build muscle, take 60-second breaks between exercises and, to optimize your strength, take 3 minutes of rest between each series." Following these rest times, you will have more strength and therefore you will push more and more weight.
6. Watch out for your knees
During all your training, it is very important to position your knees well. Indeed, the knees are sensitive and a bad posture will necessarily lead to a bad twist. So, we might as well avoid it by being vigilant.
When you are crouching or standing, your knees should be oriented in front of you and your feet parallel with a distance apart from your hips. When you get up, your shoulders should be above the spacing of your feet. Your back should be straight and if you look at your knees, do it with your eyes and not by moving your head. Important also: the equipment. Good sneeds to maintain the arch of your feet.
7. Program change after 2 months
The body gets used after a while (1 to 2 months on average) to perform the same types of exercises. That's why you need to change your sessions regularly. Indeed, it is necessary to modify the stimuli that are sent to the muscles in order to be able to progress.
8. Stay consistent
We must set a course of action and stick to it. Breaks between training sessions are as important as the trainings themselves. There's no point in doing more sessions because you haven't trained for a few days. You just have to keep the balance you've set for yourself. Ensure that your health capital is maintained thanks to 1-2 sessions per week and as for the progression, it will take 3-4 sessions per week.
9. Sleep well
A lack of sleep will slow down the benefits of your exercises. It is therefore necessary to have a sleep time to benefit from the effects of training. Sleeping regenerates and strengthens the muscles that worked during the day.
10. Note your performance
It is important to keep track of your training. This allows you to have a history of your performance and to take a step back on the path traveled. Do not hesitate to regularly note your weight and if you have an impedance meter, your fat mass and your BMI.