How To Avoid Muscular Imbalances To Gain Muscle Weight Fast
I'm shocked to know of some people who'd want to have big arms, but only work the biceps. Or a huge chest, and neglect their back work. Even worse, tree-like thighs, and never perform stiff-legged deadlifts.
If you want to be truly strong and muscular, balance your overall development and ensure no muscle group gets left behind.
1. Proper Form Is Paramount
It's easy to get sloppy with compound movements. When you squat, for example, it's too tempting to lurch forward and put the stress onto your shoulders and spine. It's as tempting to stress your arms and support the weight there too.
To train the muscles you want to target, nothing beats proper form. You can argue all you want about 'compound' versus 'isolation' exercises. Unless you're doing the movement effectively, it doesn't matter at all.
Use moderate weights from time to time. This will ensure that you get to 'check' your form every now and then. Sometimes, in your quest to pound more and more plates onto the bar, you stray off the proper position by a few inches and degrees. In time, this could lead to messing up the movement completely.
Remember, always choose better form over more poundage in your quest to build muscles.
2. Train Complementary Muscles Accordingly
You really can't get away with training a particular muscle group too much and neglecting its opposite neighbor.
If you love bulking up your chest, make sure you do a fair amount of back work as well. If you love your biceps, never let go of your triceps.
Muscle groups complement and supplement each other in order for us to be stronger and avoid injury. By playing 'favorites' with certain body parts, you're making them too strong for the other muscles to support.
Follow the 1:1 ratio. If you have two exercises for the chest, make sure you've got two exercises for the back as well. If you've got two for the quadriceps (front thighs), you've got to have two for the hamstrings (back thighs).
You don't have to make everything equal down the line. Experiment with the reps and sets and see what works best.
3. Vary Training Intensities
You can't always train heavy in your pursuit to gaining muscles fast. At certain times, you need to ramp up the volume in order to stimulate the other types of muscle fibers, not just the ones related to strength.
Cycling your workouts has been proven effective by thousands of athletes, trainers, and fitness enthusiasts all over the world. It works by breaking down your training regimen for the entire year so that you've got periods of heavy, low-rep sessions as well as moderate, high-rep sessions.
Unless you're a beginner, you can't neglect the benefits of cycling. Our muscles are so versatile that you need more than one 'perfect' way to train them to grow. In fact, there is no perfect way, only a perfect approach.
Ideally, you'd have 6-12 weeks of heavy, low-rep sessions (6-8 reps) followed by another 6-12 weeks of moderate, high-rep sessions (10-12).
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