It is Christmas after all!
Weightlifting and strength training have become incredibly popular over the past few years, and for good reason! Along with an increase in strength, there are numerous other benefits including fat loss, prevention of injury, reduced stress and muscle growth.
However, the latter does not come easy. So, what are some of the factors that help us grow more muscle?
Here are 3 secrets to muscle growth.
Mix high-volume & high-intensity workouts
You may think that in order to build muscle, you need to be pushing yourself and lifting heavy in every workout. However, it is important to alternate your workouts in order to challenge your body.
High-volume sessions will push your body to the limits, forcing it to change through hypertrophy, while high-intensity sessions will allow the body to recover resulting in new muscle strength and growth.
Perfect form and focus are important for muscle growth, and that is a result of having a good mind-muscle connection. But what is this?
While performing a lift, completely focus on contracting the muscle being trained - that is mind-muscle connection.
Eat a calorie surplus
What is that? Simply put, you need to be eating more calories than you are burning every day. In order for your muscles to grow in volume, you need to be consuming a calorie surplus to help the muscles build.
A high protein diet including beans, meat, fish and dairy helps the muscles recover and increase in volume.
Now that you have some guidance for growing your muscles, add perseverance and patience to the mix, and we promise you, you'll see great results!
Read more from Han here.