It is easy to gain mass up to a certain level, but then there are difficulties associated with genetics. Learn the secret techniques of bodybuilders for mass growth. Novice athletes can gain weight even with an incorrect training program. They progress quite strongly, but this cannot continue for a long period of time. At a certain stage, gaining mass becomes very difficult or even impossible.
If you continue to train during this period as before, then you will not be able to achieve positive results. Science can come to your aid. Today we are going to talk about how to break genetics in bodybuilding. These methods are very effective in overcoming plateau conditions.
Drop sets to overcome the genetic threshold
The force acting on the muscles is the primary stimulus for the growth of muscle mass. It is for this reason that cardio exercises, unlike strength exercises, cannot lead to weight gain. Aerobic exercise cannot create the required tissue tension to promote tissue hypertrophy. But not only mechanical stress leads to the growth of muscle fibers.
One of these factors is metabolic stress. Simply put, this is the process of accumulation in the muscles of various metabolites, for example, lactate or hydrogen ions. They lead to a decrease in acidity levels. Today, scientists still cannot name all the mechanisms of this process with complete confidence, but it is absolutely certain that cell edema, myocyte injury, and an increase in the concentration of anabolic hormones affect the mass gain.
In theory, when high strength loads are combined with metabolic stress, muscle tissue creates ideal conditions for muscle growth. You can increase metabolic stress by increasing the rate of anaerobic glycolysis. During this process, a large number of metabolites are created. It should also be said that during strength training, blood vessels are squeezed, which also increases metabolic stress.
Everything we just talked about can be achieved with drop sets. The essence of this method is to perform a large number of tiring repetitions with a large working weight. After that, you need to reduce the load and perform a couple more repetitions.
Thus, you need to perform the exercise to failure, then reduce the weight of the projectile by 20 percent and perform as many repetitions as you can. Then, if you still have strength, you can continue to lose weight and exercise.
This method is very effective, but it is important to remember that it poses a certain danger to the process of nervous regulation of the trained muscles. You need to use it correctly and not get carried away, otherwise you will simply overtrain.
Breaking genetics with negative repeats
Many athletes focus on concentric repetitions, ignoring the eccentric part. You should remember. That in bodybuilding it is important not only to raise the weight, but also to lower it. Scientists have found that negative repeats can stimulate muscle growth more than positive ones. Probably, this fact is due to the fact that the negative phase of movements is more capable of causing more damage to tissues. It should also be noted that this method increases metabolic stress.
For negative reps, you will need to use 105-120 percent more than your one-rep maximum. Do as many negative reps as possible. To use this method of overcoming genetics in bodybuilding, you will need the help of a friend whose task is to lift a sports equipment. You also need to lower it under control.
How to break genetics by stretching?
Scientists were able to establish that static stretching of the muscles decreases the strength indicator. There are several explanations for this fact, but we will not go into details. For us, this is important in that before performing the exercise, you can stretch the antagonist muscle and reduce its ability to transmit force. This should increase the load on the target muscles, and exclude auxiliary ones from the work.
You need to do antagonist stretching exercises for 15 seconds. After that, do another three or four sets of 10 seconds each and immediately start doing the exercise. It is very important to remember that the pause between stretching and exercise should be minimal.
Rest and overcoming the genetic threshold
It shouldn't come as a surprise that getting enough rest is important to break down genetics in bodybuilding. Of course, you should train hard and at high intensity. However, scientists have shown that with a constant increase in stress, the secretion of insulin-like growth factor and male hormone decreases. At the same time, the concentration of cortisol rises.
All of these factors will invariably reduce the rate of progress. The body needs rest and you need to provide it. Your training program should include days of low intensity and volume. In simpler terms, you should use the principle of periodization of the load. Let's say you increase the load for a month, and then decrease it for one week. After that, everything is repeated.
Learn to focus your attention
The bodybuilder must be able to concentrate on the movement being performed. It is customary to distinguish external and internal concentration. The first type involves focusing on the movement of the body, and the second - on the consequences of this. There is a hypothesis that the internal concentration of attention interferes with the automatic control of all processes, while the external one allows the nervous system to regulate the activity of muscle fibers.
The use of these factors in the training process primarily depends on your goals. When it is necessary to increase strength, then external concentration should be used. To do this, just imagine the end point of the trajectory of movement and think about how to quickly deliver the sports equipment to it. To develop the target muscle, you need to focus on it. It is important to feel the work of the muscles in each phase of the movement.
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