2023-07-14 23:45:26
In the search to gain muscle mass, it is essential to carry out adequate training that stimulates the growth and strengthening of muscles. However, not all exercises are equally effective in achieving this goal.
(Read also: Keys to increase muscle mass).
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According to the web portal ‘Tua Saúde’, to gain muscle mass it is necessary to perform anaerobic exercises, having to follow a 20-minute training routine, at least twice a week in an intense way. In this way it is possible to work several muscle groups and favor the gain of muscle mass.
However, some exercises may not bring the desired results or even be counterproductive in the muscle building process.
(Keep reading: How to maintain muscle mass without pushing the exercise to the limit?).
Learn regarding some exercises to avoid if you are looking to increase muscle mass
The ‘Vitónica’ web portal indicates that the first thing to take into account is not to train every day, because the muscle needs a rest to replenish energy and to build volume.
Taking two to three days off a week is considered one of the best things to do, especially in the beginning. What is done followingwards is to train more daily but leaving rest between muscle groups.
Thus, here are some types of exercises that should be avoided if you want to increase muscle mass efficiently:
1. Excessive isolation exercises
Isolation exercises focus on working a specific muscle individually, such as triceps pushdowns or biceps curls.
Although these exercises can be useful for muscle development and definition in advanced stages, they are not the most efficient for gaining muscle mass in general.
It is preferable to focus on compound exercises, which engage multiple muscle groups at the same time, such as squats, bench presses, or deadlifts.
2. Excessive and long-lasting cardio
While cardiovascular exercise is important for overall health, doing excessive cardio for long durations can interfere with muscle growth.
The body tends to use energy stores during prolonged cardiovascular exercise, which can make it difficult to build muscle mass. Instead of focusing on long cardio sessions, it’s recommended to prioritize strength training and limit cardio to high-intensity intervals or shorter, more focused sessions.
3. Lack of progression and variety
To stimulate muscle growth, it is essential to constantly challenge the body and progress through workouts. Always performing the same exercises with the same load and repetitions will not provide significant results.
It is important to implement a progressive training program that includes increasing the load, volume, or intensity of exercises over time.
In addition, the variety in the exercises is essential to stimulate different muscles and avoid the adaptation of the body to a specific routine.
(Of interest: Do these exercises with dumbbells to gain muscle mass.)
4. Exercises with bad technique
Performing exercises with incorrect technique can not only decrease the expected results, but also increase the risk of injury.
It is essential to learn and execute the exercises properly to maximize the benefits and avoid potential setbacks. It is always advisable to seek the supervision of an exercise professional, such as a personal trainer, to ensure that you perform the movements correctly and safely.
5. Overtraining and lack of rest
Overtraining, which occurs when you exercise excessively without giving your body enough time to rest and recover, can be detrimental to muscle growth.
It is important to allow muscles to properly repair and strengthen between training sessions. Rest and recovery are just as important as the exercise itself to achieve optimal results.
Finally, it is important to note that each body has different genetics, so it is considered beneficial to have the advice of an exercise professional who can provide personalized guidance and ensure a safe and effective approach to achieve the goals of increasing muscle mass. .
MARIA CAMILA SALAS V
DIGITAL SCOPE WRITING
TIME
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