Gym training
is a much debated topic having varied theories and assumptions associated.
However, this article attempts to look at gym training with a scientific
perspective. As a result, research studies from various countries are explored
below:
The
following tips are aimed at increasing thy body strength:
1. Forced
reps at gym
According to
a Finnish research report, when individuals worked out with extra reps, the
growth hormone increased by 4,000% as opposed to stopping when muscle reaches
their limit. As is advised by experts, attempt 2-3 extra reps after the body
has worn out for increasing workload capacity.
2. Plan to
fail
As per an
Australian research study, when an individual attempts to go the extra mile
with his gym reps, the muscles are usually at their breaking point. On the
contrary, burdening them a bit more can increase their natural strength. But,
it's advised to do an extra rep.
3.
Muscle-centric focus
According to
a British research, subjects whose concentration remained fixed at biceps
showed more signs of improvement as opposed to those whose mind wandered during
exercise. This results in maximizing muscle growth in the long-term. Ensure to
think about the muscle at hand at the gym. Focus on the muscle as opposed to
reflecting on distractions.
4. Speed
variation
As per an
Australian research, the individuals using fast reps techniques gained less
muscle strength compared to those using slow reps technique. Both have merits,
though. The slow reps subjects gained more muscle mass and fast reps subjects
gained more strength. Slow reps increases muscle mass under stress. Using a
mishmash of both will ensure size and strength.
5. With
colleagues
Research
shows that subjects working with colleagues worked out extra as opposed to
individual workouts.
6. iPod
magic
According to
a research conducted by Weider Research Group, bodybuilders listening to music
during the gym usually outperformed those with no musical equipment. In this
case, they performed 1-2 extra reps as opposed to non-music listeners.
7. Say no to
heavy training
Excessive
heavy weights training can be counterproductive to muscle growth. A mishmash of
both is generally a good idea since 4-5 reps of heavy muscle increases muscle
strength while 8-10 reps increases the muscle mass. It is advisable to take on
a heavy weightlifting regime for 6-7 weeks and then alternate to lightweight training.
This keeps muscles from damaging.
8. Steer
clear of exercise balls
According to
Canadian scientists, a dumbbell workout on exercise balls can reduce muscle
strength as opposed to one on an actual bench. Moreover, when gym enthusiasts
worked out on unstable discs as compared to firm ground, they observed more
decrease in muscle strength and activity. As a result, it's dangerous to work
out on those devices.
9. Cardio
As per a
research in Japan, when gym subjects performed cardio prior to weights, their
GH response was dampened by 1,100%. As a result, perform cardio before heavy
bodybuilding.
10. Wrist
straps
Now that's a
gym delicacy for enthusiasts. According to Weider Research Group, seasoned
bodybuilders usually wear wrist straps for hard gym regimes. This ensures
skin's smoothness and an extra 1-2 reps.
Umar Asad is
a an avid freelance writer having 5 years of experience in multitude of niches.
Cheers
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