High Volume Versus Low Volume: Which Works Best for Muscle Building? Part – 1

The workout you are doing today may be similar to the workout your great great-grandfather did in his prime as a bodybuilder. The truth is… most workout regimes have stayed the same. This means that no one has put any extra thought into developing a more sensible workout. What made the situation worse is that the 1960s brought about a time where no one cared to change the routine because the use of steroids were on the rise. Why bother changing a routine if you could do well on steroids?

When Set Numbers Changed

Programs for building muscle that consisted of lower volume workouts are reasonable ways to workout. In fact, Paul Anderson or Steve Reeves are prime examples of men that used a lower volume program. Remember that the 1960’s changed the way the workout rationale was. It also showed a downpour of people wanting to change the way men worked out and built muscle. High volume and body part splits were soon adopted into all workout regimens.

It was something new and exciting so many people followed the crowd and started working out in accordance with everyone else. People will ascertain that it is important in bodybuilding to maintain training on a higher volume. Muscles only come from high volume training. According to whom? The haughty “experts” of the field who haven’t wasted time studying any massive bodybuilders to compare the effects of high volume training? Where is there a study that says each body part needs 8-12 sets in order to build muscle? There isn’t any. There are, of course, studies that do prove lower volume training to be very beneficial in muscle building. One set is equally as valuable as three for building muscle.

Those advocating for higher volume training will try to persuade you with the idea that this sort type of training will give you a higher discharge of growth hormone. The fact is… that just about all activities you do will increase growth hormones. Extreme temperatures can augment growth hormones. Basically, the emission of growth hormones released during high volume workouts isn’t enough to cause any distinction to your muscle growth.

Part 2 – High Volume Versus Low Volume: Which Works Best for Muscle Building

How To Gain Muscle Weight

Whenever you see a man or woman who is well built and has a lot of muscle mass, you assume that they are bodybuilders. It’s not uncommon to correlate muscle mass with bodybuilding because it does go hand in hand. Did you know, however, that there are three parts to building muscle mass? These three parts are anaerobic weight lifting, balanced dietary program and proper weight lifting. Here are nine easy ways you can boost your body’s muscle mass.

Nine Ways of How To Gain Muscle Weight

How To Gain Muscle Weight Tip #1 – Focus On Eccentric Phase

Did you know that muscle mass occurs because your body’s muscles are contracting when you use them? All too often people will place most of their focus on the concentric phase of weight lifting, paying little attention to the eccentric phase. This phase can lead to hypertrophy; thus lengthening the muscle.

When you pay attention to the eccentric phase, you can overload the muscles, causing them to expand the muscle mass.

How To Gain Muscle Weight Tip #2 – Increase Your Intake of Fish and Red Meat

It’s essential to have omega 3 fatty acids in your diet when you want to boost your muscle mass. To get this necessary vitamin, increase how much you consume of fish and red meat. How do the fatty acids in these foods help? They will allow your muscles to become sensitive so that they absorb insulin. The vitamins will also help bring the amino acids into your muscles and preserve the glutamine.

How To Gain Muscle Weight Tip #3 – Increase Sodium Intake

How many times have you heard a physician say, “Lower how much salt you ingest?” Believe it or not, it’s with good cause. However, a bodybuilder must increase their salt intake. Salt, for a bodybuilder, has the needed minerals they need to encourage muscle growth. It also helps to store carbohydrates and absorb amino acids. Salt will also help in making your muscles sensitive. Keep in mind that there is a drawback to increasing your salt consumption: you have the possibility of retaining water.

How To Gain Muscle Weight Tip #4 – Layoff Aerobic Exercises

If you are trying to build your muscles mass, you won’t do it with aerobic exercises. Why? Your body needs the amino acids and glycogen that are burned off with these kinds of exercises. You can also sap your energy and strength. If you are seeking to boost your resting metabolic rate so you can burn off more calories, you only need to add on mass to get this done.

How To Gain Muscle Weight Tip #5 –Do Heavy and/or Intense Lifting

It’s important to stress your muscles out when you are lifting weights. Make sure to do some heavy and/or intense lifting to make this possible. Remember you don’t want to get hurt doing this so make sure you know your limits.

How To Gain Muscle Weight Tip #6 – Add More Calories To Your Diet

If you are looking to build your muscle mass, you won’t be doing it with a low calorie diet. It’s essential that your body has the nitrogen balance it needs to encourage muscle recovery. To keep off unwanted fat, confine it to a two-day time.

How To Gain Muscle Weight Tip #7 – Give Your Body Some Rest

Resting your body is also essential to gaining muscle mass. When your body has the time to rest, it increases the anabolism and glycogen levels it needs to put on the muscle mass. Take time out from working out and give your body some down time.

How To Gain Muscle Weight Tip #8 – Middle of the Night Feeding

People trying to lose weight should never eat during the overnight hours. However, if you need to build muscle mass, you are encouraged to drink a protein shake or eat during the nighttime hours so that anabolism can take shape.

How To Gain Muscle Weight Tip #9 – Take Supplements

If you are healthy and want to build your muscle mass, try taking supplements to help you out. Many of these supplements have creatine, which is an added boost to gaining muscle mass to your body.