Unique Approach To Training For Massive Muscle Gains
I was always wondering why my friends were getting bigger in the gym while my muscles did not respond to training as much as I would expect. Then I realized that as a skinny hardgainer I will have to do much more than just “train hard” and “lift heavy” – as many of the bodybuilding “gurus” and magazines would advise. After a bit of research about ectomorph body type I realized there are many genetic challenges hardgainers have to overcome in order to be able to build muscle.
If you want to consume D Bal, then there is a need to implement a unique approach. The building of the muscles is possible as per the needs and requirements of the people. The meeting of the needs and requirements is possible for the individuals. You can do some research to make the right decision.
One of the reasons why hardgainers struggle with “getting bigger” is a higher ratio of type one muscle fibers in hardgainer’s body. In general, there are several types of muscle fiber in our body, but the two that we deal with the most are type one and type two muscle fibers. Type one muscle fibers are your endurance related fibers (e.g. marathon runners have a higher ratio of type one muscle fibers). On the other hand, type two muscle fibers are the ones you get your power from, these are explosive power type fibers. The way hardgainers should target these two muscle groups is completely different than what a “normal” bodybuilding program would suggest!
Other reason for very slow (if any) muscle growth is the fact that hardgainers are biologically challenged when it comes to neuro-muscular communication, which results into poor muscular response and slower muscle building processes. In other words, when you’re working out and lifting weights, your type two muscle fibers are much harder to target. Research has shown that only 20 to 30 percent of them are actually hit by your heavy lifting training! That is why the “lift heavy approach” does not really work for hardgainers.
So what advice would I give to skinny guys that do not want to be disappointed seeing all their hard work gone to waste?
One way to overcome the hardgainer’s training challenge with targeting type II muscle fibers is to gradually increase your body’s neuro-muscular communication throughout your workouts by using a “Rest Pause” format. This format is used in many different variations. The approach I am going to show you might be a bit controversial but it is definitely worth trying because it can greatly magnify your bodybuilding results:
– Pick up a weight that is about 50% of your one-rep max
– Perform 5 repetitions and then rack the weight
– Wait 10 seconds
– Perform another 5 repetitions and rack the weight again
– Wait 10 seconds
– Perform another 5 reps & so on…
By gradually increasing overall workload in your sets with this twisted “Rest-Pause” format, you will slowly activate your Type II muscle fibers. The ten second rest periods will give you just enough time to catch your breath and regenerate energy for the following set. This technique dramatically improves neuro-muscular communication and results in 3 times better muscle growth.
When applied correctly, this “advanced” bodybuilding training technique is actually the HOLY GRAIL for hardgainer training.
Techniques How To Mediate A Great Resource On Learning How To Meditate
Learning to meditate takes practice. For most beginners, the most difficult part is learning to empty the mind… our minds like to jump from subject to subject… it doesn’t like to focus and become blank. Training the mind can be the most difficult, and for that, here are some tips that may help you focus. When you begin to meditate, find a quiet, comfortable place. You don’t want any distractions. Find a place to sit that supports your body well, and you can relax. If you’re feeling your legs falling asleep, you can’t concentrate on emptying your mind. At the very beginning, spend some time learning how to consciously relax every muscle and let it go. This is not a difficult skill to learn, and before you know it, relaxing your muscles becomes automatic.
The meditation for manifestation is the right choice available to the people in the yoga classes. There is a need to learn them to have desired peace and calmness in life. The individuals can relax and get a healthy and fit body. The collection of the information is essential for the people.
Keep a light on. If you try to meditate in a darkened room, your body takes these cues to signal the release of melatonin and starts readying for sleep. The light should be bright enough that it will keep your mind alert. If you can see brightness through your eyelids, you’ve got it bright enough. Learn to control your breathing. Slow, purposeful breaths are helpful at first. As you relax, your breaths may get slower and a little shallower. You can use your breathing as a focal point at first if you need it, or watch your abdomen rise and fall with each breath.
If you have trouble focusing your mind, you may want to try staring at a mandala. The patterns in a mandala are designed to draw you into the intricacies of the design, focusing your mind. Other focal points that you may find helpful may be looking at a candle flame, looking at a religious icon, or using a chant or mantra. Soft music may help you focus, or it may distract you. If you find yourself singing along or focusing on the music instead of your focal point, try meditating without it.
All of these techniques are designed to focus the mind and get rid of distractions. If one doesn’t work well for you, the next time try another. Eventually you will find a focal point that will help you attain that mental quiet that you’re looking for.
If you are having problems getting rid of stray thoughts, some people have had success with “sweeping house” in their mind. Place your hands behind your head. Rest both hands lightly at the point where your neck and head meet. Now quickly sweep your hands over the top of your head, imagining all your thoughts attaching themselves to your hands as they pass over the top of your head. Flick your fingers once your hands are in front, sweeping away all the stray thoughts.
You don’t need to spend hours meditating… 30 to 40 minutes per day is sufficient to attain results. If you still find yourself needing help, you can take a meditation class in real life or online. You may want to start with a guided meditation and work your way into regular meditation a step at a time. Just keep practicing and you’ll get there.