Written by TEAM MD
31 March 2021

The-Basics-of-Getting-Big

 

 

The Basics of Getting Big: How to Increase Muscle Size

 

For success in any sport, stick with the basics. Bodybuilding is no different. The American College of Sports Medicine issued a position statement on weight training basics that shows the best ways to increase muscle size. Include concentric (shortening) and eccentric (negatives) exercises in your program that involve single and multiple joints. Work large muscles in the same general body part, such as quads and glutes, before small muscle groups, such as calves. Do multiple joint exercises, such as bench presses and squats, before single joint exercises, such as biceps curls and knee extensions.

 

 

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High-intensity (high weight, low rep) exercises come before low-intensity (high rep, lower weight) exercises. Most exercises use a weight that’s 70% to 85% of your best single one-repetition maximum (1RM); occasionally, go as high as 100% of your 1RM to increase absolute strength. Do multiple sets of one to 12 reps, emphasizing six to 12 reps. Periodize your program so you work harder on some days than others. Periodization prepares you for occasional intense workouts so that you can make faster progress. Beginning bodybuilders should train two to three days a week, while advanced bodybuilders train as much as four to six days a week. Rest one to two minutes between sets; rest more if using heavy weights. Finally, perform exercises at a slow or moderate pace. Train more explosively when trying to get max singles, doubles and triples.

 

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Sleep: Best Recovery Aid for Bodybuilders. Athletes spend hundreds of dollars on various supplements to help them recover more quickly from intense workouts. Often, they forget about nature’s most important and effective recovery method – sleep. Tissue repair and muscle growth occur during recovery – particularly during sleep. If you train hard in the gym, your body needs more sleep to maximize growth and repair. When you don’t get enough sleep, you break down physically and emotionally. You can expect decreases in physical performance, information processing, and emotional stability. Dr. Peter Hudson from Wheaton College had several suggestions for better sleep. Determine how much sleep you need. Do this by going to bed at a consistent time and see how long you sleep. Establish regular sleeping habits. If you go to bed at 10:00 p.m. some nights and 4:00 a.m. on others, it’s like having perpetual jet lag. Finally, have a good sleeping environment. Make sure it’s not too light or noisy. If you get phone calls at odd hours, silence the ringer on your phone or disconnect your landline if necessary. If the call was that important, they will call you back in the morning. (Med Sci Sports Exerc, 34: 364-380; Strength Cond J, 24: 17-24)

 

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