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Are you tired of feeling weak and skinny? Are you ready to turn heads and look strong and muscular? Well, you’re in luck!
Ok, ok, that sounds a bit too infomercial-ish. I know, but I AM going to be sharing some of my best tips and strategies to force muscle growth.
Whether you’re new to working out or you’re a seasoned pro, these tips will help you achieve the muscle-building results you want..if you put in some work. So, grab your weights and get ready to pump some iron, because we’re about to make your muscles grow like never before!
Progressive overload
The first and most important principle for forcing muscle growth is progressive overload. This means gradually increasing the weight and/or resistance you’re lifting over time. The reason this is so important is that your muscles adapt to the stress you put on them, and in order to continue growing, they need to be challenged with increasingly heavier weights.
For example, if you’re currently lifting 100 pounds for 10 reps, aim to lift 110 pounds for 8 reps next week, and then 120 pounds for 6 reps the week after that. This will force your muscles to adapt and grow in order to meet the increased demand.
Proper form
Proper form is crucial when it comes to muscle growth. Not only will it help you lift more weight, but it’ll also reduce your risk of injury. Make sure you’re using the right technique for each exercise and that you’re engaging the right muscle groups.
For example, when doing squats, make sure your knees are tracking over your toes, your chest is up, and you’re driving through your heels. This will target your quads, glutes, and hamstrings and help you lift more weight.
Volume
Volume, or the total amount of weight you’re lifting, is another important factor in muscle growth. The more volume you do, the more muscle fibers you’ll recruit and the more growth you’ll stimulate.
For example, instead of doing 3 sets of 8 reps, try doing 5 sets of 8 reps. This will increase the total amount of weight you’re lifting and force your muscles to adapt and grow.
Variety
Variety is key when it comes to forcing muscle growth. Your muscles adapt to the stress you put on them, so it’s important to switch things up and challenge them in different ways.
For example, instead of always doing barbell squats, try doing squats with dumbbells, kettlebells, or a Smith machine. This will target your muscles in a different way and help you achieve new gains.
Nutrition
You didn’t think you’d make it through this list without talking about your eating habits, right?
Nutrition is just as important as your training when it comes to muscle growth. Your body needs fuel to recover and grow, so make sure you’re eating enough protein, carbohydrates, and healthy fats.
For example, try to eat at least 1 gram of protein per pound of bodyweight and make sure you’re getting enough carbohydrates to fuel your workouts. Additionally, don’t forget to eat healthy fats, such as avocado or nuts, which are essential for muscle growth.
Forcing Muscle Growth: Final Word
Listen, we all know it: Building muscle isn’t always easy, but it’s definitely worth it. By following the tips and strategies I’ve outlined in this post, you’ll be well on your way to achieving your muscle-building goals.
Remember, consistency is key, so don’t get discouraged if you don’t see results right away. Keep pushing yourself, and with time and dedication, you’ll be able to transform your body into the muscle machine you’ve always wanted.
And hey, who doesn’t love that feeling of accomplishment after a tough workout? Trust me, the journey to muscle growth is an enjoyable one. So, let’s get started!
Editor-In-Chief at Recovatech. Dr. Ben has been a Doctor of Chiropractic for over 10 years, specializing in structural and neurological imbalances with an emphasis in functional movement patterns, exercise performance, and muscle recovery. He has been the team chiropractor for professional baseball and soccer organizations, as well as collegiate athletes. In his personal life, he’s always been driven when it comes to athletics and personal performance. His mornings start by lifting something heavy and end spending time with family.