20 ways to influence muscle growth: (no drugs required) by Research & Development

Author:Research & Development [and Development, Research]
Language: eng
Format: epub
Published: 2017-12-27T00:00:00+00:00

There are predominantly two forms of BCAA’s for you to take – powder or tablets. I always advice people to opt for the powder form as it more quickly absorbed by the body to be used as energy and can be taken as you train whereas tablets take a lot longer you absorb due to them needing to be broken down by the body.

As with all supplements, use your brain. If you feel any negative effects of using them – stop.

11.

Progression not regression

How many times have you walked into the gym with no plan?? We all have, on more than one occasion, but it’s just like not having a road map in a place you don’t know – you’re going to struggle to get where you want to get to.

In the gym, we need ‘progressive overload’. if you have no reference from what you did when you trained legs, for example, the week before – how do you progress from that session? What exercises did you do and in what order? What sets? What reps? What tempo did you use? How long were your rest periods? What weight did you get to on each set? Did you superset anything? How did you feel that week? Was your nutrition on point?

Not having this information could lead to a session of regression and over time, that will leave a lot of growth on the table. You have no reference to compare what you did do with what you need to do now. Maybe last week I hit 200kg on a squat? A PB for 4 reps. Then the following week, I remember that I hit 200kg, but I think I remember doing 2 reps and I only do 3, thinking that iv progressed by a rep but in fact I’ve left it a rep short. That one single rep could be part of a chain of regression, this is most certainly true if it keeps happening time after time.

Week by week, you must, in some way, make ‘progression’ in your training – be it adding a few reps, increasing weight, reducing rest periods, whatever it may be, it must happen for your muscles to be constantly challenged – or growth will slow or maybe even stop altogether.

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