It is possible to increase the load on the muscles after six months of constant training, during which the base is laid. There are four main methods by which endurance, strength, and volume increase.
The human body has a huge reserve. With the right approach to the training process, you can not only increase strength and muscle mass, but also endurance.
The question of increasing the load on the muscles is most often worried about by bodybuilders who are ready to work out for hours for muscle mass. In order for the mass to grow without harm to the body, it is necessary to approach the process in a dosed manner. But first you need to go through a basic training course in order to lay the foundation, get used to the loads. This usually takes six months.
Basic methods for increasing loads
First, increase your working weight. It is important to do this systematically, without jerking.
Secondly, reduce the rest time between sets. Thus, endurance is developed, which is important for young athletes who lay the foundation for future health.
Third, increase the number of approaches that are performed on each muscle group.
Fourth, increase the amount of exercise for each muscle group.
It is important to focus on your current physical condition. You can combine several methods, developing your own training algorithm. In this case, one method is taken as the basic one, the rest act as additions.
Weight gain
With increasing weight, muscle mass grows most efficiently. It is important to add weight gradually, forgetting about the race for results. Records will wait. Most often, the step between the weights is chosen in a couple of kilograms. For example, to work with the biceps, 1 kg is thrown, but on the muscles of the chest or legs - 5 kg.
It is important that there is no noticeable reduction in reps while adding weight.
Reducing time to rest
In this case, the main work is done with the relief. The minimum pause should not be less than 30 seconds. But there are exceptions when superset techniques are used.
Increasing the number of approaches
If in the first workouts you did five approaches, then you will need to perform at least six approaches, or even seven, if the state of the body allows. But at the same time, the number of approaches for a specific muscle group does not exceed 18 times. Otherwise, you can hurt yourself by overtraining.
Increasing the amount of exercise
With an increase in the number of exercises, a good load on the muscles is given, while they are perfectly worked out. For a particular muscle group, you need to try to select different exercises from two to three. It all depends on the muscle group. For example, for the back, legs, chest, you need to use up to three variations, and for biceps, calves, trapezium - up to two.
There are other options for increasing muscle stress. For example, pumping, cheating, supersets. But this is already aerobatics that well-trained athletes can master. It is believed that only after 12 months of training, you can try the listed methods.
