Scientific principles for effective muscle gain

It is unfortunate to note that over the years, bodybuilding techniques have multiplied without any scientific evidence to support them. Take a look at the facts presented in this overview of muscle gain principles and make up your own mind.


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weight gain, bodybuilding, workout programs


It's a sad reality: over the years, we have seen the development of bodybuilding techniques that have no scientific proof. Take a look at the facts presented in this overview of muscle gain principles and make up your own mind.

Below are scientific guidelines for strength training that have always existed but are not followed by many training systems today.


1. Limited energy level

A strength training program should be short and simple because you only have a limited amount of energy per workout.

Scientific studies reveal that blood sugar (energy) levels begin to deplete after 30 minutes, so the choice of exercises and the duration of their performance is crucial.

Your goal should be to stimulate the greatest number of muscle fibers in the shortest time possible.

Your blood sugar levels deplete after a high-intensity workout (usually between 20 and 30 minutes) and remember that you need energy to recover after training.

The trick is to give yourself a high-intensity workout before your blood sugar levels run low, and then you will have given your body the exercise it needs to gain the most muscle possible.


2. Progressive overload

Progressive overload is the main exercise principle you need to know to get the results you're looking for with strength training.

The two most important points are:

Perform your exercise with perfect technique
Push to total failure when doing a set and gradually overload the weight of the bar. (Overload your target muscles beyond what they are used to doing).

Basically, this means that when the body is challenged by high-intensity training beyond its normal demands, the body adapts to these new demands of increased strength.

When I say "normal demands", I mean the level of stress/force your body is used to now.

An example: The series you performed last week using the same technique and the same weight, your body will now have adapted to it. If you stay at this level, your muscles won't get stronger or bigger, and this is where progressive overload plays a major role.

Once your muscles have adapted to a particular weight, it's time to overload them further (add weight, speed, repetitions). You will need to keep repeating this overload process if you want to get stronger.

Remember to always use good technique. Technique should never be sacrificed for extra load.


3. Training frequency

The sad reality is that the type of popular high-volume training you find in bodybuilding books and magazines (and used by stars) is irrelevant to the majority of the population and has a high failure rate. shocking.

What's good for Joe Star probably isn't good for you. Everyone has different genetics; most of us have bad genetics and don't take steroids like the stars.

The only way for the majority of us to make gains is to perform short, intense workouts followed by long rest periods to avoid overtraining.


4. Overcompensation

Numerous studies from around the world have clearly shown that recovery from strength training requires much more rest time than previously thought.

Infrequent, short, high-intensity strength training sessions followed by time to recover and get stronger are necessary for you to increase your functional muscle.

Here's what you need to do: Give your body enough recovery time for supercompensation to take place, so the muscles can adapt to their new strength and growth.


5. Selection of exercises according to their intensity

I cannot stress enough that exercise choice is absolutely crucial. There are only a few exercises you really need to do. These exercises consist of multi-joint movements.

These particular exercises are far superior to isolation exercises (working only one muscle group at a time) because you have to use more muscles from each muscle group.

By using these exercises, your entire body will be used.

6. Visualization

In my 20 years of experience in the industry, I have noticed that this area is by far the most overlooked by health and fitness professionals.

Most books or courses focus on the physical side of gaining muscle or losing fat and completely neglect the mental side of things.

By training your mental state as well as your physical body, you can make even greater progress in muscle growth.