7 Secretos Raros para Ganar Masa Muscular (casi nadie los hace)
7 Secrets to Gain Muscle You Didn't Know
Introduction to Unique Muscle-Gaining Tips
- Ăngel LĂłpez, also known as Gril Ăngel, introduces himself as a sports science graduate and bodybuilding coach. He aims to share seven lesser-known tips for muscle gain based on scientific research and personal experience.
Secret 1: Close Your Eyes During Sets
- Closing your eyes during isolation exercises or machine workouts can enhance focus by eliminating visual distractions, allowing better proprioception and muscle contraction awareness.
- A study showed that performing elbow flexion with eyes closed did not decrease performance compared to open eyes, suggesting it may help maintain strength without distraction.
- Recommended application includes using this technique in safe exercises like cable curls or leg presses, particularly in the last sets for heightened muscle sensation.
Secret 2: Cool Down Between Sets
- Cooling the palms of your hands between sets can improve performance by helping the body manage heat more effectively, which is crucial during intense workouts.
- Research indicates that cooling hands between bench press sets increased total repetitions and delayed fatigue significantly over six weeks of training.
- Practical advice includes wetting hands and wrists with cool water or using a cold metal shaker between sets to enhance comfort and performance without losing grip on equipment.
Secret 3: Don't Train on an Empty Stomach
- Training while hungry can lead to decreased performance due to feelings of dizziness and irritability; it's essential to avoid extreme hunger before workouts.
- Studies suggest that many individuals report lower perceived effort and worse subjective performance when exercising on an empty stomach despite similar adaptations over time.
- For optimal results, consume a light meal containing easily digestible carbohydrates (like rice or fruit) along with some protein about 2â3 hours before training sessions. Aim for balanced macronutrients without high fat content that could delay gastric emptying.
Nutrition and Training Tips for Optimal Performance
Pre-Workout Nutrition
- Consuming 10-20g of total fat in a meal can help you feel good before a workout. If time is short, consider a light snack 30-60 minutes prior, such as a banana with yogurt or dates with a protein shake (15-20g).
Importance of Grip Strength
- Using straps when grip fails is essential for hypertrophy. Straps are not cheating; they allow you to focus on the target muscles without being limited by grip strength.
Muscle Recruitment for Hypertrophy
- Effective hypertrophy requires high muscle recruitment and ensuring that the target muscle is the limiting factor during exercises. Avoid letting grip strength limit your back or hamstring workouts.
Application of Straps in Training
- Use straps judiciously: maintain some work without them, especially in lighter sets or specific grip exercises. Reserve their use for heavy lifts like Romanian deadlifts and heavy rows.
Training Consistency
- Train at the same time consistently to help your body adapt to performance demands. While training later in the day may yield slightly better results due to higher energy levels, consistency is key regardless of timing.
Systematic Touch Training Technique
- Systematic touch training involves lightly touching the muscle being worked to enhance focus on stimulation. This technique has been shown to increase muscular activity significantly compared to verbal cues alone.
Research Insights on Muscle Activation
- A study demonstrated that participants who received gentle tactile feedback while performing bicep curls showed greater muscle activation than those who only followed verbal instructions, highlighting the effectiveness of systematic touch training.
How to Enhance Muscle Growth and Performance
Techniques for Muscle Activation
- Focusing on specific muscle points during exercises can potentially enhance muscle growth, although it doesn't guarantee it.
- Engaging in unilateral exercises, such as single-arm rows or tricep extensions, allows for targeted muscle activation through gentle touches from a partner.
- It's recommended to use this technique with lighter weights and higher repetitions (8+) to consciously increase muscle activity.
The Impact of Social Facilitation
- The phenomenon known as social facilitation suggests that individuals often perform better when they are being observed, especially in familiar tasks.
- To leverage this effect without needing friends at the gym, consider using a spotter during heavy lifts for added security and motivation.
- Timing your sets when others might be watching can also serve as a psychological boost, enhancing performance through the placebo effect.
The Role of Music in Training
- Listening to music while training is shown to improve performance and reduce perceived effort; personal music choices yield the best results.
- Emotional connections to music can enhance workout experiences; studies indicate that creating music through movement (musical yensi) reduces fatigue perception.
- Actively engaging with music by singing or humming may further enhance focus and emotional connection during workouts.
Practical Applications of Music Engagement
- Singing or vocalizing along with your workout playlist can help maintain motivation and lessen feelings of fatigue during challenging sessions.
- Curate a playlist filled with emotionally resonant songs that inspire you before tough workouts or long cardio sessions.
Summary of Key Insights
- A recap of seven key strategies includes: closing your eyes during sets, cooling down when hot, avoiding training on an empty stomach, using straps for grip issues, maintaining consistent training times, focusing on the working muscle through touch, and leveraging the feeling of being observed.
- An additional tip involves actively engaging with emotionally significant music to boost performance. Consistency and progressive overload remain crucial for improvement over time.