Build Muscle Faster - Lower The Weight Slowly
It is important to know that it order to build muscle, in free-weight exercise there are two motions. The most obvious is the lifting motion which is also called the concentric phase. The other is the lowering motion which is known as the eccentric phase. When lifting the weight your muscle contracts and becomes shorter. When lowering the weight the muscle lengthens.
A common example is when you curl a dumb bell, you pull the weight up to your shoulder, this is the concentric phase where the muscle shortens. This is also called the positive stage of the exercise. When you lower it back down from your shoulder to arm extension, this is the negative or eccentric phase.
Studies have proven that lowering the weight is just as important as lifting the weight in your efforts to promote muscle growth. Much of the muscle-cell "damage" that stimulates your muscle to adapt takes place when you lower the weight at the proper intensity level. When lowering the weight you are literally tearing some of the muscle fibers which stimulates and creates muscle repair (growth).
If you are not already practicing this technique, concentrate on slowing down the eccentric (lowering) part of the exercise while keeping the muscle flexed. Perform your next workout with this strategy and you will notice an increase amount of soreness over the next day or two.
Remember, do not get lazy and let gravity return the weight to the starting position. Always let the weight return to the starting point slowly and deliberately. If you learn to practice this type of lifting, you will get twice as much benefit from your workouts.
Don't forget to focus on letting your muscles rest between workouts. This is when your muscles are growing by repairing the torn fibers. It is a natural process of muscle growth that you do not want to interrupt by over working.
Remember also that during this rest time between workouts that you must feed your body the proper nutrients and fuel that your muscles need to grow and increase in strength. The nutrients that are most beneficial are things like amino acids (found in quality protein), vitamins, minerals, carbohydrates and other essential raw materials that you need to develop a better body.
It is important that you not only exercise with the proper technique and frequency with adequate rest between workouts, but also that you feed yourself what your muscles need to continue to recover and grow so that you can reach your goal of a muscular, well-defined athlete.
A common example is when you curl a dumb bell, you pull the weight up to your shoulder, this is the concentric phase where the muscle shortens. This is also called the positive stage of the exercise. When you lower it back down from your shoulder to arm extension, this is the negative or eccentric phase.
Studies have proven that lowering the weight is just as important as lifting the weight in your efforts to promote muscle growth. Much of the muscle-cell "damage" that stimulates your muscle to adapt takes place when you lower the weight at the proper intensity level. When lowering the weight you are literally tearing some of the muscle fibers which stimulates and creates muscle repair (growth).
If you are not already practicing this technique, concentrate on slowing down the eccentric (lowering) part of the exercise while keeping the muscle flexed. Perform your next workout with this strategy and you will notice an increase amount of soreness over the next day or two.
Remember, do not get lazy and let gravity return the weight to the starting position. Always let the weight return to the starting point slowly and deliberately. If you learn to practice this type of lifting, you will get twice as much benefit from your workouts.
Don't forget to focus on letting your muscles rest between workouts. This is when your muscles are growing by repairing the torn fibers. It is a natural process of muscle growth that you do not want to interrupt by over working.
Remember also that during this rest time between workouts that you must feed your body the proper nutrients and fuel that your muscles need to grow and increase in strength. The nutrients that are most beneficial are things like amino acids (found in quality protein), vitamins, minerals, carbohydrates and other essential raw materials that you need to develop a better body.
It is important that you not only exercise with the proper technique and frequency with adequate rest between workouts, but also that you feed yourself what your muscles need to continue to recover and grow so that you can reach your goal of a muscular, well-defined athlete.
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