Muscle building pyramid ! Just like there is a food pyramid, muscle building also has a pyramid for training.This simple structure lays out the essentials of what you need to do to add lean mass to your frame, while also providing the structure you need to prioritize them.Each level of the pyramid builds off the next. What does this mean? You need to build a strong foundation and not get ahead of yourself trying to do more than what you are ready for.
So what is this pyramid ? On the bottom or the foundation is your training, followed by nutrition, then advanced training techniques and then recovery and rest on top.
Let's start at the bottom- Training. Muscle growth starts with quality training, so the base of the pyramid focuses on training variables linked to muscle-growth processes. These are the factors that allow you to construct an effective program and create the stimulus your body needs in order to change! Train at the right intensity. Exercise scientists have determined most people should train between 70-85 percent of their one-rep max to elicit an optimal hypertrophic response. Choose a weight that allows you to do 6-12 reps with good form before reaching failure.
Second is just as important- Nutrition. First what are your goals? Build muscle = eat more. Lose fat =eat less. If you are not eating enough you will not gain the size you are looking for. Just like if your overeating the weight loss will not happen quickly. Adjust your calories +/- 200-3000 for your goals around your maintenance calories. Check the scale regularly to determine whether your body weight is increasing within your target range.
You're training right and eating right. Great! You're on your way. Let's consider a few more factors that could make the difference between OK results and great ones.
The third tier is now to incorporate progressive overload. Progressive overload simply means continually challenging your body to new levels of performance as it adapts to previous marks you set before it. You can do it many ways: lifting more weight, doing more reps, resting less, performing different movements—the sky is the limit, really. The key is to never fall into a comfort zone and never stop pushing yourself.
Forced reps: As you reach muscle failure, your partner steps in and provides with just enough assistance to keep the weight moving for another 2-3 reps.
Dropsets: Once you reach muscle failure, quickly reduce the poundage by about 25 percent, and immediately continue on with the set to a second point of muscle failure.
Negatives: Instead of lifting a weight, lower it slowly for 3-5 seconds. Your partner then lifts the weight back to the start position. This works because you're stronger lowering a weight than lifting it.
Finally rest !Don't let recovery's location all the way up at the top convince you it's not important! It's crucial to keep you coming back to the gym, feeling good, and preventing your training from hitting the wall. Don't shortchange your sleep. Sleep is far more than just rest. It's the time when your body releases hormones that enable you to heal from training and grow stronger. Most people need seven hours of quality sleep each night. Make this one of your highest priorities. Rest from exercise. Part of this is up to your programming, but part of it is up to you!