How to Properly Gain Mass

Strange as it may sound, for many people the problem of gaining mass is quite difficult. At the same time, one often hears of incredible successes in this area. If you belong to the category for whom gaining mass is indeed a problem — don't be quick to give up. Now we will look at some important factors that will help you achieve the greatest stimulation of hypertrophy in your training.

Increasing growth by reducing inertia.

During workouts, with each bounce, toss, or push of the weight, you reduce the level of load on the muscles that is necessary for their growth. Research shows that pressing a barbell at a fast tempo leads to reduced tension in the deltoids. This happens over a specific segment, directly after the bounce. For example, if you explosively press a 30 kg barbell with a jerk, the level of muscular effort will fluctuate from 0 to several hundred kg (depending on the measurement point). The issue is inertia. For fast movement of the barbell its mass must be much greater. This is what is required in certain types of strength training; however, to increase mass you need to maintain tension in the muscles throughout the entire range of motion of the implement. The tempo should be: 2 seconds up, 2 seconds down. In exercises such as squats, the time segment can be longer. With this approach, stimulation of the target muscles (along the full length of the fiber) improves, and you spend more time under tension (but squats become much longer and more painful). Work on machines such as treadmills also provides good stimulation.

Inhale, then a forceful exhale

Everyone has seen many times how athletes hold their breath while performing exercises. This cannot be called a good habit. The rules for gaining mass state that when working with heavy weights you must maintain the body's functioning at a steady, efficient level. Only such work promotes production of the main cellular source of energy. You must not deprive the body of oxygen. The main rule is to inhale on the easiest part of the movement and exhale on the hardest. For example, when squatting, inhale while lowering and exhale while rising. You can hold your breath for a couple of seconds, but only when changing the direction of movement, and exhale on the difficult phase. A forceful exhale will allow you to focus power — you will feel a surge of strength.