Build Muscle Up with Simple New Habits
If your goal is to get 100% better at something, what would be the best way to go about it? I can think of two ends of the continuum. The approach you select will be somewhere along this continuum: doing one thing twice as good (or 100 percent better), or performing 100 activities 1 percent better. I think that most people attempt the first approach, but the latter is much more realistic.
Taken a step further, to make each of these small building blocks more effective, you could also focus on things that occur outside of your workouts. So you concentrate on modifying your habits and making tiny improvements in many areas that will stack on top of one another to bring you massive benefits.
So here are five easy lifestyle changes you can make to help you build muscle up.
1) Replace Traditional Cardio with HIIT
Aerobic exercise has a negative impact on muscle gaining because it burns branched chain amino acids (BCAA) and glycogen. Rather, concentrate on HIIT sessions for fat burning, e.g. a 400-meter sprint followed by a 400-meter recovery jog, repeated for a total of four times.
2) Increase Total Time Under Load (TTL)
Instead of focusing on the number of reps, concentrate on the total time your muscles are under load. Try spending 2 seconds on the negative contraction, 1 second at neutral (bottom of the exercise), and 1 second on the positive contraction. Emphasizing the negative is an easy way to overload muscles and promote muscle weight gain.
3) Eat More Fish
Not only is fish high in protein, it is also a natural source of essential fatty acids, which are vital for both your muscular health and your overall health. Omega-3's make your muscles more sensitive to insulin, so they aid glycogen storage and increase the absorption of amino acids into your muscles, while also preserving glutamine storage.
4) Recovery
One really easy way to add variety to a workout, confuse your muscles, and build muscle up is to switch up your repetition tempo by adding an explosive day once per week, or an explosive set once per workout. It looks like this: 2-second negative contraction, 1-second neutral, explode as fast as you can on the positive contraction and repeat.
5) Cheat on your Diet
If you always do what you've always done, you'll always get what you've always got. Commit to yourself to read a new (as in current and scientifically backed) exercise book every six months. You'll pick up new approaches and new tips to add to your workouts. - 17273
Taken a step further, to make each of these small building blocks more effective, you could also focus on things that occur outside of your workouts. So you concentrate on modifying your habits and making tiny improvements in many areas that will stack on top of one another to bring you massive benefits.
So here are five easy lifestyle changes you can make to help you build muscle up.
1) Replace Traditional Cardio with HIIT
Aerobic exercise has a negative impact on muscle gaining because it burns branched chain amino acids (BCAA) and glycogen. Rather, concentrate on HIIT sessions for fat burning, e.g. a 400-meter sprint followed by a 400-meter recovery jog, repeated for a total of four times.
2) Increase Total Time Under Load (TTL)
Instead of focusing on the number of reps, concentrate on the total time your muscles are under load. Try spending 2 seconds on the negative contraction, 1 second at neutral (bottom of the exercise), and 1 second on the positive contraction. Emphasizing the negative is an easy way to overload muscles and promote muscle weight gain.
3) Eat More Fish
Not only is fish high in protein, it is also a natural source of essential fatty acids, which are vital for both your muscular health and your overall health. Omega-3's make your muscles more sensitive to insulin, so they aid glycogen storage and increase the absorption of amino acids into your muscles, while also preserving glutamine storage.
4) Recovery
One really easy way to add variety to a workout, confuse your muscles, and build muscle up is to switch up your repetition tempo by adding an explosive day once per week, or an explosive set once per workout. It looks like this: 2-second negative contraction, 1-second neutral, explode as fast as you can on the positive contraction and repeat.
5) Cheat on your Diet
If you always do what you've always done, you'll always get what you've always got. Commit to yourself to read a new (as in current and scientifically backed) exercise book every six months. You'll pick up new approaches and new tips to add to your workouts. - 17273
About the Author:
Jared is a fitness enthusiast who is always on the lookout for techniques to get better results in less time. Over the years, he has researched and experimented most of the popular build muscle up products available on the market. His objective product reviews and informative content are freely available to anyone looking to build muscle up and strengthen their bodies.
posted by X - Men at
7:06 AM
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