How Many Stones Should An Average 15 Year Old Weight 5 Shortcuts to Build Muscle Size

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5 Shortcuts to Build Muscle Size

The desire to build a better body unites all bodybuilding enthusiasts, but for most of us the gains are too slow. So we look for shortcuts. In this article we’re going to dive into 5 of the most common exercise “shortcuts” that people take.

Shortcut #1 – Train often

Many times aspiring bodybuilders think that they are not training enough and fall into a better mindset. After all, more exercise must mean more muscle, right?

It is not unusual to see inexperienced bodybuilders to start spending more time in the gym. Daily exercises become routine and the length of these exercises gradually increases. They often think they are doing the right thing, and sometimes even boast about how they work “every day”.

Is there a better way?

Only your body can recover and grow quickly. Retraining a muscle before you have fully recovered from your previous workout will lead to overtraining. In general, the most you can do to train a body part is twice a week and still recover and grow.

Although there are rare exceptions to this rule. You should limit yourself to each body workout at least twice a week and take at least 2 days of weight training each week to get the best muscle mass.

Shortcut #2 – Make More Scenes

Making the transition from beginner, to intermediate, to advanced rider often requires increasing your training volume in some way. The more physically fit you are, the more capable you are, and the more training you can handle.

For example, a beginner workout might include 6 sets per body. An average workout can include 9 sets per body. And advanced exercises can include 12 sets per body. While this is good general training advice, it creates a “more is better” mentality. When you think about it, no one wants to be new for a long time so the training increases too much, too quickly.

Another problem with this train is that if 12 sets per body part is good for a high-level lifter, would more sets be better? How about 15 sets, or 20 sets, and more…?

Is there a better way?

Generally, it takes at least 3 years of training to progress from beginner, to intermediate and to advanced levels of training. Once you get to a higher level, adding more sets and more training is often counterproductive.

While there are no hard and fast rules for how much training you should do, there are general guidelines you can follow. 9 sets of each exercise should be enough for small muscle groups like biceps, triceps, calves, and abs. And around 12 sets per exercise will be enough for larger muscle groups like chest, back and thighs.

Once you reach an advanced training level, the key to more muscle growth is using progressive loads and adding variety to your workouts. NOT from increasing the amount of training.

Shortcut #3 – Train often

The world of bodybuilding is full of extremes, for many men it is all or nothing…there is no middle ground. Therefore, after learning about the negative effects of frequent training, as mentioned above, many bodybuilders make a complete U-turn and go in the opposite direction and completely stop training, thinking that ” Less”.

Some experts have gone off the deep end for fear of overtraining. Mike Mentzer and his Heavy Duty training methods are one of the biggest influences on the “less is more” idea. In general, the basic principles of this exercise are good because you implemented a strong movement plan, used progressive loads, tracked your progress, etc.

But one big flaw in the system was that if you didn’t progress through the exercises, you were considered “over-exercised”, so your exercises were cut short. Sometimes I go to work once a week or less.

Is there a better way?

For some very strong individuals, training more frequently (ie every other day) may be the best frequency for the muscles. But most people will respond well to more frequent workouts (ie 2 days on, 1 day off).

There are no hard and fast rules that work for everyone, but the general guideline of working out 4-5 times a week and training each body twice a week is a good place to start. As you gain more experience, you can find out exactly what your body responds best to and tailor your workouts to your specific needs.

Shortcut #4 – Heavy Weights & Low Reps

One of the basic principles of bodybuilding is that bigger muscles are stronger muscles. So, if you want to be bigger, you need to be stronger. Progressive overload is the cornerstone of any successful workout. You need to gradually increase the weight you carry over time to progress.

In the early stages of starting an exercise program, beginners can make quick gains because all the stimuli are new at this stage. And many of the primary strength gains come not only from increased muscle strength, but also from improved lifting technique and better coordination.

But once you get past the initial stages of getting started, your gains are slower. When this happens, many lifters will do fewer reps so they can continue to increase the weight.

For example, if I can lift 100 lbs. for 10 reps, maybe I can drop the reps to 8 and lift 120 lbs., or drop the reps to 6 and lift 140 lbs., etc… Although this may work to some degree in first for you to grow again, then it comes. a place where they can slow down and stop your profits.

Is there a better way?

Lifting heavier weights for lower reps increases your chances of getting an injury like a muscle tear. When you do less than 5 reps per set, you lose the mind muscle connection. Lifting has become an end in itself rather than a means of building muscle. Lifting too heavy makes it difficult to focus on the muscles being worked, your focus shifts to just moving the weight and not getting crushed under the heavy barbell.

For bodybuilding purposes, try to stay within 6-12 reps. This is the “sweet spot” to keep your muscles in a long stretch to stimulate growth, while still allowing for relatively heavy loads.

Shortcut #5 – Advanced technology

Many hardgainers believe that the key to making faster gains in the gym is to work harder. So they increase the intensity of their workouts with various advanced training techniques such as forced reps, super sets, drop sets, etc… They think that the more they push themselves to the harder it is to profit.

Is there a better way?

For the average drug free athlete using advanced training techniques and pushing yourself to the limit will quickly lead to burnout, overtraining and possible injury.

The most common mistake you’ll see any day of the week at the gym is seeing two eager young lifters bench press with WAAAYYY too much weight on the bar. A man will prepare to sit on the bench while a trusted spotter stands by to assist the elevator. After getting psyched, the lifter jumps off the bench and grabs the barbell from the rack, he manages to do 2-3 reps using bad form and all the effort he can get. his body collected. Then he gets the trainer to help him with 3-5 more reps.

At the end of the set you wonder who worked harder, the guy sitting on the bench or the guy lifting the bar off his chest?

Once you reach failure in an exercise, the muscles are stimulated. Doing more than that is often not only a waste of time, but can set you back in your training at your own risk. Simply doing your sets to failure is powerful enough to stimulate your muscles to grow.

After each exercise, record it in your training log. Each workout try to do better by lifting 5 more lbs. or do an extra rep of the same weight. Using progressive loads like this will ensure you’re constantly pushing yourself to gain strength and muscle.

The real shortcut to muscle growth

Gaining muscle and strength doesn’t happen overnight. They require consistency over a long period of time. By taking things at a manageable pace and making small improvements every week with your workouts, your muscle size will grow faster than you ever thought possible…

Life is a piece of cake… Life in the backyard is hard.

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