Work with a lot of weight.
Muscles respond to training in different ways depending on the training program. When you do a lot of repetitions (more than 15), the endurance of the muscles increases, without the accompanying increase in their size and strength.
From 6 to 12 repetitions, the amount at which muscle growth occurs, it is used by bodybuilders, muscles and strength grow equally.
Powerlifters do a little repetition in the approach 2 – 4 times, which gives them a good increase in strength.
The rule of muscle growth: the more you lift more weight, the more you put on the muscles, the better they grow.
Increase sodium intake.
Sodium is the main mineral that is needed for muscle growth. He has a bad reputation, because he has the ability to make a water retention in the body. Many pitching before the competition on the contrary want to get rid of excess water, to make the muscles dry, thereby giving them a relief. But on the other hand, sodium helps the body to accumulate glycogen and promotes the absorption of amino acids, and also increases the vulnerability of muscles to the action of insulin.
I honestly did not probyval such a technique, you sometimes need to experiment you helps something that others do not fit.
Muscles get used to a single rhythm of training, if dramatically change the system can and will and growth. It is clear that with such training, rest between approaches will be shorter than when working with a lot of weight. You need to make the training intensive so that there is an effect. Doctors say that when the effect of muscle pumping increases in volume by 20%, they even have scientific evidence, conducted an experiment. When you do a lot of repetition, there is pain in the muscles, because of the lactic acid that is being produced.
Lactic acid is a waste glycogen (muscle fuel), in other words – waste or slag as you find it easier to understand. There is one theory, it is not yet proven, there are opinions that lactic acid contributes to the production of testosterone and other hormones that are involved in muscle growth.
Principles of safe training in the gym:
Before the start of strength training, a warm-up should be performed.
Do the exercises correctly, so that the correct technique for their implementation is retained.
Appreciate your real possibilities (think with your head).
During the exercises it is very important to breathe correctly (You need to breathe in the air at the moment of lowering the weight and exhale during lifting).
All the time you should be concentrated on exercises, and not think about anything else.
First, train large muscle groups (legs, back, chest), and only then (biceps, triceps, and so on).