Maybe you’ve been training for a few months, maybe just a few weeks. It is likely that during your journey as an athlete you have vital x9 asked yourself when it will be that you will start to see results. Next week? The next month? Would you rather throw in the towel because you do not achieve visible results?
These issues become much more common than you think, and not in vain, because the gain of muscle mass is not an easy process even for the most experienced bodybuilders. It does not matter if it is an elite athlete with years of experience and a trainer behind, or an amatéur who only goes to the gym to get in shape; all, at some point, stumble over some stone that prevents the correct development of the muscles, due to different factors that influence during the transformation time.
And is that when it comes to the growth of muscle mass begin to occur changes not only physical, but also physiological, that is, the hormonal environment changes, the metabolism begins to respond more efficiently, even the digestive processes can be affected thus. And of course, the nervous system is the one that has the most effects, because as we already know, force is a neuronal rather than a physical characteristic.
From the beginning it seems complicated and the truth is that this is so, so that all these changes can occur in the most optimal way, we must also bear in mind that training is not the only factor to which we must give considerable importance ; Food and rest have a significant role, although this is a subject that deserves to be addressed in a more profound way in their respective article.
Even so, taking into account these “three pillars of muscle growth”, below we will show you some tips so that your body transformation process is the best possible.
Mind you, they are not ordered from the most important to the least, so it does not make sense to seek to prioritize one over another, depending on the position in which they are explained.
Frequency and type of training
Before deciding how your routine will be and what the exercises are for what will be done, you must first take into account your goals and your current physical situation. Have you been training for a year, a few weeks, for decades? Maybe there is (and there is) who can tell you that it does not matter, because in the end everything is removed to stimulate muscle mass, and although this may be true, it is only at first glance, because if we analyze Deeper way, not all exercises will be equally functional for all people
We will explain in more detail this:
The extension of quadriceps and hip-thrust are highly recommended exercises, perhaps the most talked about to grow the quadriceps and buttocks respectively, because they are movements that isolate these specific muscles, making the load on them much greater; what affects a more pronounced growth.
Taking into account this we could say that both exercises should be done from the first day of training so that the results are more favorable from the start. However, there is a very noticeable problem and this falls on a general way, the body of a person with little or no experience in training will not respond in the same way as a person with years of support in the gym .
An athlete that takes a few weeks or a couple of months training will have better results than an experienced athlete, even performing less intense exercises and grouping a greater number of muscles in the movement.
Knowing this we can come to the conclusion that isolated exercises that are very common in Weider or torso / leg routines are not advisable for the most novice, as well as they will also work as a squat for the muscle to grow, Sometimes they can exceed the body limit, causing injuries to those who carry them out.
This is where it is essential to know the type of training that suits us best. It is true that a novice can progress with any weight routine, however, you will be more benefited by performing a full body routine (known as full-body) in which it is possible to stimulate muscle mass throughout the body without being exposed to overloads caused by lifting in individual muscle groups.