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Going through vigorous routine of exercises and weightlifting to gain muscles is easier said than done. But again it is not some form or rocket science which is difficult to understand. Every human body has a different need of different form of exercises to tone and shape their body or gain muscle weight. But the basic science of muscle growth remains the same for everyone.
Let us understand how weightlifting can help growth of body mass and muscle:
The science of muscle growth does not involve calculations or periodic accumulation of tables but it is valuable to know how the muscles can grow healthily with a few tips. It might sound absurd but for a muscle to grow it must first be broken down or ‘injured’. And that is exactly what happens when we make our muscles go through exercises and weight lifting. The weights we lift provide the right kind of injury to the muscular fibers. This ‘injury’ triggers the brain to react by commanding satellite cells of the body to rush to the injured area and repair the damage caused by the weightlifting routine. These satellite cells repair the muscles by merging the damaged fibers together and creating brand new muscles with a protein called myofibrils. This results in stronger and bigger muscles than before.
Now that we know the science of muscle growth by weightlifting, let us further know the tips for weightlifting that would create a major impact on muscle growth:
This is the most important part of your daily weightlifting routine. Most people just walk into a gym and start their daily routine without giving their muscles the chance to loosen up and get ready. Some of the ways to warm up your muscles are:
- Jumping jacks
- Hip raises
- Push ups
- Leg swings
- Jumps etc.
Only and only after performing warm ups with the help of these exercises should you start with your routine.
- Quick performance:
By quick performance I do not mean that the exercises should be finished off quickly. By this I mean that the weight lifting exercise that you do like bench presses, squats, dead lifts etc. should be done with a force and with quick actions. Train your muscles to think fast so they do not become languorous. Maintain control but be quick in your actions.
- Know the process:
Whatever weightlifting exercise you are doing, understand the right form of doing it. Doing an exercise in the wrong form can cause more harm than benefit to your body. Also if you are a beginner don’t be ashamed to start weightlifting just with your body weight. Adding unnecessary weight that your body is not used to can cause some irrevocable damage.
- Don’t stimulate to the point of annihilation:
Maintain your reps and sets for weightlifting to the point of stimulating your muscles. There is a thin line between stimulation and annihilation which is essential to understand by paying attention to the signals your body is sending you.
Always keep an up to date journal of the everyday weightlifting exercises that you perform mentioning the number of reps and sets you did on that particular day. This will help you understand the progress of your body and the strength you have gained.