ave you ever wondered how it would be to walk into a room and have everyone look at you with those envious eyes because of the great physique you have maintained?? Well, that would be a very proud moment for anyone who has worked hard for a strong muscular body because all the hard work and efforts put in have finally paid off. Noticing the appreciative stares from strangers and knowing that every time you hit the gym you are pushing the boundaries of what you once thought was impossible, make it all worthwhile. The journey to a lean muscle mass is tough, but it's worth all the efforts. It needs rigorous training over a period. Building impressive slabs of muscles are not about intricate programming or choosing tough exercises. It is about sticking to the thing that works, putting your heart and soul into it, and embracing the journey. And all that it would take to do this is about 90 days.
A major process of building lean muscles in 90 days can be achieved through work out. The main goals of this 90-day bodybuilding work out are to build as much muscle as possible, increase strength, and make you feel better by boosting your confidence. There are a few fundamental rules which you have to stick to achieve your target of building muscles within 90 days.
Use progressive overload – this means to challenge your body with weights that you are not used to. By choosing a weight that your body is not accustomed to, you are triggering a series of biological events that result in the growth of new muscle cells. So, it is important to challenge your body by giving it a stimulus for muscle growth. One of the ways to overload your body can be by adding more weight, completing more reps, adding more exercises, and reducing your rest periods so that you are giving your body everything it needs to build slabs of muscles. But it is important to maintain proper posture while lifting weights or else it might lead to an injury. So, watch out and be careful.
Moving heavy weight – your main aim during this period of 90 days should be to lift as much weight as possible for your given rep range. If you are asked to complete reps in the range of 12-14, then you have to choose a weight that tires you within that range. If you can squeeze out 15 reps, then the weight is too light. The reason why some people don't achieve their required muscle mass might be that they don't challenge themselves enough. So, it is always important to know your range and challenge yourself in every step.
Volume is the key to muscle growth – the primary factor of muscle growth is volume. Studies suggest that high load and repetitive weight training not only improve lean muscle mass and strength but also boost the levels of hormones such as testosterone. So, the key to adding on lean muscles is to add more volume. What is meant by volume? If you multiply the weight you lift by the number of reps you complete and then multiply that by the total number of sets, then you have your volume ready. So, weightsXrepsXsets=volume. Higher the volume, the higher the rate of muscle growth. When it comes to ensuring that you hit your volume markers, full-body sessions work well when compared to muscle splits. Total body strength training has a wide range of benefits which include burning of more calories, allowing of higher loads to be used because your muscles are fresher, accommodation of weekly higher session volume. You also don’t have to constantly be in the gym to hit your volume markers and you can also avoid the soreness caused by single muscle splits.