Athletes who do not have excellent genetics have to look for different methods to accelerate mass gain. Find out how to find the optimal solution? Whatever they say about the genetic predisposition of the body to gain weight, but for some athletes it is much easier. This fact should not be discounted. However, there are still more athletes who were not so gifted by nature. Today you can check out strategies for increasing muscle volume in bodybuilding that will surely help you.
Accelerating the recovery of glycogen stores for muscle growth
With the help of glycogen compensation, the athlete is able to increase the supply of glycogen in the muscles. This fact, in turn, gives the muscles more fullness, and the athlete can use the pumping effect more effectively. Also, glycogen is used as an energy source and the higher the supply of the substance, the more intense the training can be.
Note that along with glycogen, an additional supply of fluid is created in the muscles. On average, about three grams of water is retained with one gram of glycogen. It also contributes to an increase in muscle volume. ATP is required to contract muscle fibers. This substance is synthesized from creatine phosphate, the reserves of which are consumed very quickly. When this happens, glycogen is used to make AIF molecules.
In order for the supercompensation reaction of glycogen stores to start, the athlete must completely deplete the supply of this substance during training. As you know, the body uses carbohydrates to restore the glycogen depot. Thanks to high-intensity training, the process of supercompensation of glycogen stores can be accelerated several times. Even better results can be achieved with limited carbohydrate intake.
Not so long ago, a study was conducted in Scandinavia, thanks to which we can talk about how to maximize the supercompensation of the glycogen depot. Based on the results obtained during this experiment, scientists have been able to draw up a protocol that will allow you to significantly increase the stores of glycogen in muscle tissues.
During the study, the subjects consumed a lot of protein compounds and fats, but the intake of carbohydrates was limited. The study participants followed a similar nutrition program for three days, during which classes were held.
The next microcycle also consisted of three days, but at this stage the subjects ate carbohydrate foods. This allowed them to significantly increase their glycogen stores compared to a control group whose nutritional program was not monitored. The results of the representatives of the experimental group can command respect, since they retained about 130 percent of glycogen. This led to an increase in the volume of the muscles, giving them an aesthetic semicircular shape. The result was a strategy for increasing muscle volume in bodybuilding based on increasing glycogen stores. We have already said that the start of the reaction of supercompensation of the glycogen depot is possible only after the complete consumption of the substance. The maximum increase in the glycogen depot was noted in muscles that were lagging behind in their development. To achieve similar results, you need to use the following scheme:
- Start depleting glycogen stores in Sunday … After 17 hours, you can no longer eat carbohydrate foods, and in the evening it is also advisable to conduct a whole body training, lasting an hour and a half.
- Monday will be the first of three days of the microcycle and you should not consume carbohydrates during this time. In this case, the training should be as intense as possible.
- In tuesday and wednesday repeat Monday's program. Also on Wednesday night, you need to start preparing for your carbohydrate load. To do this, do an hour of cardio training.
- V Thursday in the morning, you should consume carbohydrates in the form of simple saccharides and only in the morning. This can be fruit juice. Exercise to maximize glycogen utilization.
- V friday the amount of carbohydrates should already be about 70 percent of the total calories in the nutrition program. Combine juices and regular carbohydrate-rich foods. The workout should be in the evening and you should focus on the muscles that are lagging behind in development.
- Saturday repeats the previous day completely.
I would also like to say that pumping will be most effective precisely during the supercompensation process. Thanks to this technique, you can increase muscle volume for a long period of time.
Stretching muscles after using a pump
Surely some athletes know that this procedure is not the most pleasant one. However, this is a very effective strategy for increasing muscle volume in bodybuilding, as stretching the fascia creates more free space for muscle tissue growth.
At this time, high blood pressure will come in handy, which can only be provided due to the pumping effect. Since in this case you will get additional fullness of the muscles, the fascia can be stretched even more.
Isolating loose muscles
This is the third strategy for increasing muscle volume in bodybuilding. If you have small muscles on your body that do not have sufficient volume, then you should focus on them special attention. It is best to use isolated movements for this. At the same time, you cannot refuse from the basic ones, thanks to which you can increase the strength and size of the muscles. Isolated movements will help you give your muscles the volume and shape you need. For example, if you have lagging behind in the development of triceps, then before performing the basic exercise, use preliminary muscle fatigue by performing extensions on the block for this. If you add all the previous ones to this strategy, the result will be even higher.
For more information on ways to increase muscle volume, see this video:
