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Studies show: This is the fastest way to develop muscle - Walla! health

2022-03-10T05:12:20.820Z


How long does it take to see changes in exercise? How do you know if it's taking too long? And what is the best muscle growth strategy? Here are all the answers >>>


Studies show: This is the fastest way to develop muscle

How long does it take to see physiological changes in exercise?

How do you know if it's taking too long?

And what is the best strategy for increasing muscle in the shortest amount of time?

Here are answers to some of the most burning questions among trainees

Walla!

health

10/03/2022

Thursday, 10 March 2022, 06:11 Updated: 06:55

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Strength training not only makes people feel better about themselves and start loving their body more.

Many studies have been conducted on this popular sport, and have found that there is almost no aspect to the health of body and mind that it does not touch.

It burns calories, reduces abdominal fat (even without aerobic activity), has a beneficial effect on bones and joints, preserves the heart, balances blood sugar, improves flexibility and even sharpens the brain.

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But let's really admit: all of these are not exactly important to those who exercise, like the real reason to pay hundreds of shekels every month to the gym.

The most important reason, if we are honest, is to achieve a more beautiful and shapely body, one that one can really be proud of for the upcoming spring.



To do this in the fastest and most efficient way, it is worthwhile to resort to established science.

So first of all, let's get a little more familiar with the most basic mechanism that enables muscle development.

To increase muscle mass, these tissues must undergo "trauma."

Simply put, training produces microscopic tears in muscle fibers that encourage the body to produce more fiber in the area.

An interesting study on the subject shows that when we perform strength training, it causes "satellite cells" in the area of ​​the tissues that have worked, to act to accelerate the repair of the damaged fibers and produce more of them.

Any exercise that stimulates the muscles can help.

Woman doing squats with weights (Photo: Giphy)

In this regard, any exercise that stimulates the muscles can help.

You can use body weight, free weights, resistance bands and devices designed to stimulate specific muscles.

Studies show that the most effective training in this context is high-intensity interval training, or as it is better known - HIIT.

How long does it take to develop muscle?

Bodybuilding is a very individual process.

Everyone knows these annoying people who do some training and immediately see the difference, while others will train for months and not feel the change they were hoping for.

In general, most people should see some improvement as early as the first month, and notice a significant change after 3-4 months.

If this does not happen, it is likely that your expectations are unrealistic, or that something is not working in your training program.

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A study conducted on regular strength training in the gym, determined that it takes two to three workouts a week on each muscle group to achieve the desired improvement.

Such workouts should include exercises with between 4 and 8 sets within which there are 8 to 12 reps and breaks.

If you are just starting out, you should perform a lower number of sets in each exercise, and increase the number of sets gradually, as you notice an improvement.

Level for failure: It just sounds bad

In today's reality, we do not really have the patience required to wait months until we see results, but it is important to remember that all sorts of shortcuts can do more harm than good.

In this regard, if you want to for example increase the weight you are working with, it is important to make sure that you do it properly.

Quite surprisingly, the data show that the correct method for this is precisely the one that is perceived by some people as a failure.



"Level of failure" is a well-known method among bodybuilders.

Its scientific name is "momentary muscle failure", and for those unfamiliar, we explain that this is a method of intentionally lifting weights that know we can not lift throughout the set, when in recent repetitions, the goal is to feel that the muscles simply can no longer - and collapse.

Not like that, but a little more than you think you are capable of.

Man lifting weights (Photo: ShutterStock)

An extensive review examining the issue found that "failure level" is actually an effective strategy that contributes to faster muscle development.

According to the data, the right way to do this is to choose a weight where you will not be able to complete the last 2-3 repetitions in the exercise.

It is of course important to seek the help of someone who will look after you and make sure that you are not harmed by the weights or the barbell, when you will no longer be able to hold on.



In this context it is important to remember that "lifting to failure" is not the same as lifting weights that just do not suit you.

A lot of people use too heavy weights out of a desire to impress themselves or the environment, which actually causes them to perform the exercise incorrectly and sometimes even get injured or exercise other muscle groups altogether.

The menu that will really help the muscles

Of course, along with the training routine, what we choose to eat and drink also has a great and critical effect on the appearance of the body in particular and health in general.

Studies show that unsurprisingly, protein intake plays a significant role here but not only.

Complex carbohydrates are also an important component of the task and also play a role in muscle development and increasing energy in the training itself.

Do not settle for just smoothies and protein powders.

Nisswaz Salad (Photo: ShutterStock)

To build a menu that will really go well with you, it is important not only to rely on the familiar powders and smoothies, but also to incorporate foods like fish, chicken, eggs, legumes, oats and nuts and seeds.

And of course it will not hurt to eat more fruits and vegetables that do not directly affect the muscles, but they will definitely ensure that the body gets all the ingredients it needs to meet the great challenge you face.

  • health

  • capacity

Tags

  • capacity

  • Exercise

  • Muscles

  • bodybuilding

  • Toning

Source: walla

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