4 Principles For Consistent Muscle Growth
People generally have a lot of misinformation when they come to the gym.
There are many correct ways to build muscle, but also many wrong ways.
In this article, I’m going to give you the principles that will allow you to build muscle properly and consistently.
1. Progressive Overload
Your muscles will adapt to whatever conditions you put it under.
Because your muscles adapt, you must continue to overload them. They will adapt by getting bigger and stronger.
In order to make gains week after week, you must increase the load in various ways.
You can decrease the amount of rest in between sets, add more reps, add more sets, etc.
2. Progressive Variation
No, this isn’t “muscle confusion”. This just means that your body builds the neural pathways to your muscles for a specific motion. The more you do it, the easier it becomes for you do to that same motion aka “muscle memory”.
That being said, if you continue to do the same exercises week in and week out for the same muscle, you’ll see that your ability to do more weight will increase, but you won’t see growth.
What happened was that your body figured out a very efficient way of firing neural signals to your muscles to complete that motion. So efficient in fact, that it doesn’t require you to grow anymore.
3. Rest
Most people don’t sleep enough, or get enough rest and thus they overtrain. When it comes to building muscle, less work is better.
You don’t build muscle in the gym. You tear it down there. You build muscle in your sleep and on your days off. While sleeping, your body repairs itself by releasing a lot of hormones it needs to repair muscles.
Building muscle properly requires that you get 8 to 9 hours of sleep each night for proper repair. Give your nervous system, hormonal system, and muscles time to recover.
4. Nutrition
No, this doesn’t mean go and grab the closest “nutritional supplement”. It simply means, eat right by getting the right amount of carbs, fats (yes you need the good kind), and proteins.
Your calorie requirements will depend on your weight, level of activity, body fat, and age mainly. So it’ll be about different for everyone.
You need a calorie surplus to build muscle so found out how many calories you need to do this. Then consume that amount with the right proportion of foods.
Implement these strategies for consistent muscle growth in your routine.
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