wellhealth how to build muscle tag
In today’s world, muscle is not only a style statement, but has more to do with fitness of a person. People spend hours and hours in gyms, yoga classes, and open parks, to shed off that extra fat, or to add some muscle to a skinny body. Muscles in fact are a proof, that that person has immense levels of patience and persistence, because building muscle, takes time. However, when we talk about muscles, or how to build muscles, then wellhealth surely comes to our mind. Therefore, this article is dedicated to making you understand, the wellhealth how to build muscle tag program along with intra set stretching exercises, eccentric overload exercises, and more.
However, before we begin, allow us to ask you a question: why do you want to build muscle? Is it just to look good, or impress people around you, or to feel good about yourself? The thing is, if we want to make any changes to our body, then the first step towards change is, acceptance. Yes if you truly want to enhance your fitness or appearance, then you first need to accept yourself as you are, unconditionally. This allows us to shift our focus from what we are, to what we want. Nonetheless, now let us understand the wellhealth how to build muscle tag program along with some unheard of ways to build muscle, like eccentric overload exercises, and intra set stretching exercises. Yes, we won’t just cover usual common suggestions, but something outside the box.
Clear Intention
We all talk about ways to build muscles, or wellhealth how to build muscle tag, but no one talks about simple things like, intention. Just imagine, if you are driving your car, without having a set intention, would you reach anywhere? Obviously, you would not. You will just end up driving, exhausting your fuel, and also making yourself tired for nothing. Without a set direction, we never reach anywhere.
So is the case with our fitness goals. Most of us join gyms, because that has become more like a trend. Just because we see others join it, so we join one too. However, most of us lack intention. Intention is a powerful tool, which helps to align our thought, emotion and energy in one direction. When we create a crystal clear picture of what we want to be in the next few months, then it solves a lot of problems. Firstly, it gives us a blue print to work upon, and provides us with a definite goal which allows us to plan accordingly. However, most importantly, it feeds our mind with the right images which is actually the builder of our body. Yes, if we keep training, but also hold a clear intention in our mind, then it manifests faster. So, before you hit the gym or begin the wellhealth how to build muscle tag program, make sure to set a clear intention. (Read: Gym motivation)
Intra set stretching exercises
We all talk of wellhealth how to build muscle tag program, but have you ever heard of intra set stretching exercises? Trust us, these exercises won’t only accelerate your muscle growth, but would also enhance your weight lifting capabilities. So in this exercise, we are supposed to hold a stretched position after the last set of an exercise for around 20-30 seconds. For example, if you are doing chest dumbbell flies, then hold the weights in the wide stretched position with your arms extended. Likewise, you can do the intra set stretching exercises with your other exercises, and add some extra tension in your routine.
Now you must be wondering, that how this will help you build muscle faster? Basically, the intra set stretching exercise helps to keeps the target muscle under prolonged tension. This enhances blood flow and increases micro-tears in the target muscle. These micro-tears, as we all know are essential for hypertrophy as they allow the body to rebuild the damaged fibers larger and stronger. Believe us, this method will add that unique challenge to your daily routine, and will help you achieve your intention faster. Now that we have understood intra set stretching, let us go ahead with the wellhealth how to build muscle tag program, and understand eccentric overload. (Read: Ayurveda health tips)
Eccentric Overload Exercises
So above, we understood what intra stretching exercises are, and how they can help us achieve our goals. In this segment, we will understand another unique way to build muscle: eccentric overload exercises. So eccentric over exercises are also know as negative only training and are a highly effective way of building muscle. Now you must be wondering that what eccentric overload exercises are.
So these exercises, like intra set stretching, add an additional challenge to our usual workout routine. This exercise focuses on the lowering phase: which is the phase where the muscle lengthens under tension. In this exercise we simply add more weight to the concentric phase of the exercise, but extend the lowering phase, to about 5-7 seconds. For example, if you do a bench press of 80 kilograms, take it to 90 kilograms, and ensure you have a spotter.
Now, take the spotters help to help you lift the barbell, however, ensure that your lowering phase is extended. This means, you bring the barbell back to your chest area slowly, lasting for 5-7 seconds. Repeat for as many times as you are comfortable. This exercise also, puts extra tension on the target muscle causing micro-tears, hence enhancing growth and strength. Eccentric overload exercises can help add that extra advantage to the common exercises that we do. Now that we have understood eccentric overload exercises, now let us understand animal flow hypertrophy. (Read: Self love and acceptance)
Animal Flow Hypertrophy
We all are aware of common exercises of the wellhealth how to build muscle tag program, but we do not improvise, isn’t it? Now that we have understood two unique methods: intra stretching exercises and eccentric overload exercises, now let us understand animal flow hypertrophy. So what is animal flow hypertrophy? Animal flow hypertrophy is a unique approach to muscle building that combines bodyweight mobility exercises with resistance training. For instance, animal flow movements, such as bear crawls, crab walks, and loaded beast holds, are mainly done to improve mobility, coordination, and core strength. However, when we modify them with resistance bands or weighted vests, these movements can also be highly effective for building muscle.
For example you can do weighted bear claws by wearing a weighted vest and moving slowly to increase time under tension. Likewise, a lot of other variations can be added to the daily exercises that we do. This not only gives us extra strength and flexibility, but also helps to break our monotonous our daily routine. So we have covered enough unique approaches in this article. Now let us know important, but known facts.
Diet And Rest
Talking about the wellhealth how to build muscle tag program, so far we covered exercises that adds micro-tears to our muscle which are essential for growth. However, when our muscle grows, then that means the micro-tears are repairing well. And can you guess that what helps to repair those micro-tears? It is our diet, and rest. Yes, being obsessed with our intention, many of us overdo it, and miss the most important parts of muscle building: diet and rest.
People say that muscles are made in gyms, but we say that they are made in gym, kitchen, and bed. Yes, it is through our high protein diet and a restful sleep of at least 8 hours, which actually helps our muscle to grow. Therefore, it is essential to remember that proper high protein diet, and a good quality sleep, goes hand in hand with high intensity workout. If we do not create a perfect balance between workout, diet and rest, we will end up doing more harm than good to us.
We must ensure that we consume high protein diet and make certain that we do not take our sleep lightly. Going early to bed and not stressing ourselves with screen expose allows our mind to rest, and get a good sleep. It is during sleep that our body truly heals, and grows.
Conclusion
Building muscle is not a one day, one week or one month’s job, but takes patience and commitment. We see people, flaunting their muscles, but we do not see that hard work and commitment that goes behind building those muscles. Unfortunately, people join a gym with full enthusiasm; however, they give up because they do not see immediate results. This is why; we also focused on the mental aspects of training in this article. Having a crystal clear intention keeps us focused, motivated and helps us persist till we reach our goal.
In this wellhealth how to build muscle tag write up, we covered a number of things including intra set stretching exercises, eccentric overload exercises and animal flow hypertrophy. However, we also stressed that diet, and sleep form an important part of one’s training regime. Hence, a good mindset, a good workout, a good diet and a good sleep is the key that helps us unlock our dream physique.
We hope that you liked our article on the topic: wellhealth how to build muscle tag, intra set stretching exercises, eccentric overload exercises and animal flow hypertrophy. Do let us know in the comments section that which part you liked the most.
FAQs
What is intra-set stretching?
In intra-set stretching we are supposed to hold a stretched position after the last set of an exercise for around 20-30 seconds. For example, if you are doing chest dumbbell flies, then hold the weights in the wide stretched position with your arms extended. Likewise, you can do the intra set stretching exercises with your other exercises, and add some extra tension in your routine.
This helps to add tension to our focused muscle and create some micro-tears, which are essential for muscle growth.
What is an example of eccentric overload?
Exercises are composed of two phases: concentric and eccentric. Concentric phase deals with the lifting part, while eccentric with the lowering. For example, in a bench press, lifting the barbell is concentric, while bringing it down to our chest is eccentric. In eccentric overload, we add some extra weight to the exercise, lift with the help of a spotter, but extend the eccentric phase. For example, if you do an 80 kilo bench press, then increase it to 90 and lift that barbell with the help of a spotter. Now as you bring the barbell back to your chest area (eccentric part), do it slowly taking around 5-7 seconds.
This adds extra tension to the focused muscle and helps with increasing strength and muscle growth.
