Muscle growth is highly affected by the way our hormones respond to exercises. However, there are also many other factors that come into play in determining muscle mass gain and these include nutritional intake and type of exercises. To increase muscle density, proper muscle building workout ought to be designed as this is the only way to boost metabolism and hormonal output. Muscles can only grow if we place a demand on them and this is what makes heavy support exercises an essential part of bodybuilding when the goal is muscle development.
The main goal of workouts is to influence the hormonal system for increased muscle mass. However, it also helps affect the metabolic rate for enhanced fat loss. Heavy support training can be used to boost metabolism and hormonal production during and after exercises. This is easily achievable through three variables necessary for mass fat breakdown and muscle mass gain and involves high loads, multiple exercises and short rest intervals. It is therefore important to design the right muscle building workout routines in order to achieve the desired results. Below are some suggestions to help you get started with this process: -
Choosing the right exercises
First, your high support training routine should consist of large multi-joint mass movements to enhance testosterone release. To perform these exercises, your body requires greater energy expenditure. It is also important to choose movements that are simple but fast-paced to help incite greater muscle fatigue. Squat jumps, trap bar dead-lifts and goblet squats will come highly recommended especially if you are doing many reps. Olympic lifts and barbell squats will also be ideal during your lift days but these should also have some dedicated resting periods.
If you are a beginner, it would be advisable to start with a variation of 3 to 5 movements and then increase gradually to an average of 8 to 10. It is important to also use full-body training sessions to help increase your in-session metabolism. However, try splitting the methods to cover lower and upper body or other muscle groups such as arms, quads and arms in one session and hamstrings, glutes, shoulders and chest during the next session. The number of reps is also important when it comes to heavy support training. Since you will be performing these exercises in circuit fashion, 3-6 reps will be ideal.
Workout sets and rest intervals
Three to six muscle building workout sets will be the most appropriate volume range for high intensity training. If you prefer paced workouts, consider taking 30-60 seconds break in between the sets. You can also use a heart rate monitor during rest period and wait for your heart to reach anaerobic threshold or approximately 150-160 beats. Alternatively, you can rest only when necessary if you are performing exercises switching from one body part to the other.
These workouts are effective for increased anabolic hormone release and expending energy. However, it is also good to note that the body also experiences an increased release of catabolic hormone cortisal due to high-concentration, low-rest interval body building workout and large muscle mass. These high levels of cortisol are important for tissue repair and muscle gain but this is only in the short-term. Constantly high levels of cortisol lead to low protein synthesis and poor immune function. For healthy muscle density, consider 1 or 2 heavy support workouts within the week and combine with lower intensity training.