The bigger you muscle grow.....the more defined you get
There are four points to consider in order to achieve rapid gains in muscle size and strength. I am talking about the overload principle, the Henneman Size principle, training intensity, and adequate rest periods between each workout.
The Overload principle:
But basically, in order to achive continuous muscle growthrequires that the muscles constantly be subjected to new challenges.
Now the body and the muscles have the ability to adapt to new stimuli or stress factors, and as a result become stronger. The problem is that the body quickly adapts to a new stimulus, and progress comes to a standstill.
So training efforts must be further increased before the body recognizes it as a new challenge, and once more adapts by growing bigger and stronger.
The most effective way to subject muscles regularly to a new stimulus is a gradual increase in training weights. You must consequently ensure that you increase your training weights in all exercises whenever possible.
The Henneman Size Principle:
Henneman's size principle relates the input and output properties of motoneurons and their muscle fibers to size and is the basis for size-ordered activation or recruitment of motor units during movement.
In laymen terms this means this principle demonstrates
that muscle fibers are recruited in a sequence that is directly related to the mechanical load placed on the muscle.
They are recruited in the fashion of typeI --->typeIIa---->typeIIb.
TypeI fibers do not stop contracting as typeII fibers are recruited, this would just limit force production. So when the
heaviest loads are used(<6 rep) you have effectivly stimulated all the fibers there are to stimulate.
High intensity Training:
In order to gain muscle fast, quality comes before quantity, i.e.....high intensity training is more important than a lot of low intensity training.
Muscle growth can be very adequately stimulated with relatively few sets if each workout set is performed to the point of muscle failure. A set is not considered done until you are unable to perform another rep by yourself.
It has been said that six sets per muscle group is the optimum. However, adequate training intensity can only be achieved if one trains primarily with basic exercises such as squats, bench presses, barbell rows, behind the neck presses, barbell curls etc.
Adequate Rest:
Intensive training is without a doubt the prerequisite for muscle growth since it stimulates the muscle cells thoroughly and triggers growth, even though the actual muscle growth occurs in the recovery phase, i.e........in the days following the workout. The higher the training intensity, and the heavier the muscles are stressed, the more time is required for recovery and muscle tissue building (overcompensation). In addition to the individual muscle groups, the body as a whole must be given adequate rest.
I hope this helped in determining your training routine.
