How to Improve body In Gym

How To Improve Body In Gym

PLIOMETRY

Plyometric work is often preferred by athletes playing a sport that requires explosive strength. It develops both strength and speed. Used in weight training, this is a perfect method to improve muscle explosiveness and reaction speed.

Its principle is to follow a movement of extension after a movement of flexion. The goal here is to train the muscle to react more quickly and powerfully, which improves the recruitment of muscle fibers. In general, these relaxing exercises are good for power training. Be careful though, plyometrics can be traumatic if it is poorly executed or practiced too often.

WORK WITH SHORT SERIES LOADS

The goal for short series efforts is not to increase your mass, but to improve the power of your movements. The number of repetitions should not exceed 5 repetitions per set with loads greater than 80% of 1RM (= Maximum Repetition, it corresponds to the weight that each of us is able to lift once). This work of strength will make it possible to apply the rapid fibers of your muscles and therefore to work on your explosiveness. This training does not play on structural factors (very low gain in muscle mass), but on the improvement of nervous factors (recruitment, synchronization and coordination of motor units).

For this type of work, do not do isolation or machine exercises. Use the Bulgarian method which fits perfectly as part of a strength cycle. It consists of alternating heavy loads and light loads in the same series with a movement executed as quickly as possible. The goal is to take advantage of the sensory contrast induced by the lifting of the heavy load to lift, immediately after, the light load. In this way, you will solicit your white fibers in their component of force and speed. You will thus develop your explosive strength.

In practice, alternate strength work in concentric = repetitions performed with a heavy load (at least 80% of 1RM), and speed repetitions with a lighter load (about 30% of 1RM). Complete the whole series with no downtime. For example, after warming up:

• Neck squat 5 repetitions at 80% then 5 high jumps feet together

• Bench press 6 reps at 80% of 1RM then 10 to 15 reps at 40% of 1RM (or 15 pumps). Rest 2 minutes then perform another 5 sets.

Note: this training method can be kept for 4 to 5 weeks.

WHY GAIN IN EXPLOSIVITY?

To improve your muscle quality and the effectiveness of your strength training exercises, it is in your best interest to increase your physical preparation.

WORK THE UPPER BODY: SAUTÉ PUMPS

The starting position is the same as for traditional push-ups. The objective here is to quickly lower the arms and then push the body upwards explosively, so as to lift the hands off the ground. You go back down and start again immediately.

You mobilize a maximum of fast-twitch fibers. For the more advanced, you can clap your hands when jumping upwards.

Note: this work must not exceed one session per week and only for a maximum duration of four consecutive weeks.

Explosiveness must be at the root of everything: it allows you to develop power and increase the ability to react faster. It consists in developing maximum strength in minimum time.

To acquire it, some training techniques are effective: working with loads in short series, plyometrics. It's up to you to follow the right program to progress!

THE INDISPENSABLE

A sportsman intensely practicing bodybuilding must increase his daily calorie intake, this being valid for all sports. Proteins, carbohydrates and fats must be provided in precise amounts to the body to offset energy expenditure and training hours. Often, bodybuilders have a snack every two to three hours, making sure that post-workout meals are more complete as they are essential for mass gain and muscle recovery.

Protein is the staple in bodybuilding as it is a nutrient for building muscle mass. Muscles are made from proteins made up of small fragments, the amino acids, which are used by the body to repair damaged muscle tissue. Carbohydrates, on the other hand, provide the body with energy and help proteins get into the muscles. Finally, lipids help the body make the hormone testosterone, which is essential for building mass.

It is often advisable to alternate a normal meal and a protein shaker every 2 to 3 hours. Whey-based shakers are particularly used, whey being a variety of protein that helps recovery after training and promotes muscle mass gain. In terms of quantities, it takes 30 to 40 grams of protein per meal and 50 to 60 grams of carbohydrates (100 g for post-workout meals), foods containing enough fat without the need for add more.

If you are heavy lifting, there are different diets available depending on your goals. Here, we will offer you two types of menus to gain muscle mass. Please note, these menus are to be adapted according to your physical condition and the intensity of your workouts.

MENU 1: INCREASE YOUR MUSCLE MASS

Breakfast :

• 2 eggs + 6 scrambled egg whites

• 1 toast

10h / 10h30 snack:

• 2 scoops of whey protein

• 1 low-fat bran muffin

Lunch :

• 175 g of ground beef + 1 hamburger bun