Muscle forming can sometimes be a slow and frustrating process, especially if you have spent much time in the gym. This does not just happen to you, well-known dedicated lifers are also experiencing it . At the beginning of the exercise program, your muscles may indeed thrive. But over time, the same exercise no longer produces the expected muscle development. If so, you need a new strategy. Well, some of the following tricks may help you. Meanwhile, you may also need to try test rx gnc if you wish to improve the result of your training.
1. Perform the heavy lifting slowly
To increase muscle size, you may start by doing the force slowly. Movement of perfect shape, slowly and controlled to help stimulate the muscle through the maximum range of motion.
One of the key mechanisms for building muscle is the mechanical tension that forms when a muscle is stretched and contracts repeatedly using a challenging load. Well, slow movement in the eccentric phase can help the muscles stay longer in the pressure so that muscles can be encouraged to develop.
2. Ask for Spotter Assistance
Practicing with a spotter is very beneficial, especially when you are lifting weights 1-rep max or steal some extra rep after muscular failure.
A spotter can also help you perform certain exercise techniques such as negative repetition so you can push beyond your limits and stimulate new muscle growth.
During the eccentric exercise, you lift the load beyond the normal by focusing on the negative phase. A spotter helps you to get through the positive phase of the rep.
3. Maintain Calorie Surplus
Without adequate calories and nutrients, your muscles will not grow optimally. Therefore, make sure you get enough daily caloric intake to increase muscle size and provide fuel for your muscle recovery.
The best way is to surplus 250 calories. This means you need to know your daily caloric needs, then add at least 250 calories daily. A simple calculation of your basic caloric needs your weight in pounds multiplied by 15. If in a few weeks your muscles are still undeveloped, try adding calories gradually.