Not all the times long hours spent in the gym lifting weights end up with amazing muscle gains in muscle and strength. People seeing you might still doubt whether you are lifting or not, and even ask about it. The worst feeling ever and definitely no one wants to experience it. If you are one of those who train for noticeable results and wants to get the most out of each training session that this article is for you. We will talk further about mixing powerlifting and bodybuilding principles for gaining serious size.
Both strength and size can be achieved simultaneously, contrary to what many coaches say. Not rare are cases when we are advised to choose between improving strength or muscle size because they don’t go hand in hand. We, like you, want both of them improved, and this is possible if specific ways of training and dieting are followed. Here is the first one to keep in mind:
1. More Isolations During Offseason For Muscle Gains:
Offseason is the frame time between competitions or special events. It can be very long or relatively, but the amount of time to spend on isolation exercises should be no longer than 3 months. During this time is crucial to focus on isolation exercises to hit each group of muscle. Use high reps, short rest time between sets.
Is it the case to totally abandon compounds movements during these weeks? No, stick to some basic compound exercises – squats, deadlifts, pullups, pushups, bench presses – but do isolation movements in a higher percentage.
Must Read: Compound and Isolation Exercises
Here’s the list of isolation exercises for each body part:
2. Combine Powerlifting Elements With Bodybuilding Ones:
This stage is closer to competition or special event you are preparing for. A mix of powerlifting exercises with bodybuilding ones will cause a spike not only in muscle growth, but body strength as well. As you know, powerlifters show amazing strength abilities, being able to lift crazy weights. The higher is the strongest indicator for a bodybuilder, the greater ability to work out with weights and put bigger stress on muscle tissue. Because being a bodybuilder is not only about having big muscle but big strength as well.
That’s why such a combination will leave you with results that satisfy your expectation. Training scheme looks like this: the overall number of exercise during a training session should not exceed 10. Divide it into two stages and dedicate the first one to compound exercises largely used in powerlifting. 3-4 exercises are enough for a round.
The next comes isolation exercises, high reps and the short time between sets. As rule of thumb, compound exercises should be done using heavy weights, low reps and longer rest time between sets. Contrary to this, isolations require lighter weight, high reps and a pause of 60 seconds or even more between sets.
Must Read: Why Compound Exercises Are The Best
3. Free of Bad Fats and Rich in Protein Diet:
Don’t expect to pack on muscle having for breakfast, lunch or dinner fast foods and sugary drinks. All you will gain following such a diet will be FAT.
The rule number one when it comes to building muscle is to revise your diet and make sure it fits your goal.
At least 1 gr of protein for each pound of bodyweight is the minimum required to cause significant muscle hypertrophy.
Carbs are necessary, but in much lower quantities for those struggling with fat deposits.
4. Take Supplements:
In order to get big and strong body needs high amounts of nutritional components which are hard to supply through food intake solely. Natural resources of the human body are not enough for getting bigger, especially when goals are not modest at all. Mixed with a proper diet and enough training stimulation, supplements help to get you to a level that many still want to reach.
Creatine, BCAA, Multivitamins, Tribulus Terrestris, L-Carnitine Caps, Essential Fatty Acids, Glutamine are the ones to stop your attention on. Read in detail about each of them and find out how to mix them by clicking the following title: “Best supplements for fast muscle gain.”
5. Pay Attention to Your Body Type:
Compound and isolation movement do work great, but to make them even more effective tailor them to your body needs. A mesomorph gains muscle much faster than an ectomorph ( “hardgainer”) do. The above-mentioned scheme is perfect for this category of the trainee and can be still very workable for endomorphs too.
Check our previous post “Weight training according to your body type” to get some extra insights about building muscle accordingly to your somatotype.
The consequence is the main key element we missed to mention right from the beginning but want to bold here. Without it, even the greatest technique and diet would give no results. Therefore, make sure you are enough motivated to pass through difficult stages of muscle building and keep on with your training. And then apply the above-mentioned tips.
Remember if you want something you have never had you have to be prepared to do something you have never done.