7 Formas de Fazer seu Músculo Crescer (SEMPRE DÁ CERTO!)

If you stagnated, in this video I'll give you 10 tips to gain real muscle. The first is going to failure in each set. I say this because some people take it easy on the first exercise, because there are more later.

Naughty! The idea is to reach failure in each and every set. With weights or machines, it must be the last exercise, the last set of your life.

- You have to give it all. - Life or death! Yes, it's war.

Don't train softly, go until failure. It's when you are doing the exercise and you can't do it no more. What happens here?

You go to your muscle, slap it across the face, tell it to grow up! In a nutshell, going until failure with high intensity stimulates your muscle to be stronger and bigger to stand that intensity. In bodybuilding, you need to go hard to make it grow.

A bit different in some areas. - What did he mean? - Now, the second strategy to get big, let's get that Hulk and She-Hulk shape.

The strategy is to calculate your resting time between each set. You have to go until failure, and then you will rest. Some people will drink water, go talk to their friends or teacher, go to the canteen.

. . Stop.

You will rest. You'll be close to the equipment and focus on your rest. This is the first point.

Rest is part of the training, and training is serious. - How much do you rest? - 30 seconds is enough!

My ass! You took the muscle to failure. It needs to rest, and to do so greatly, a great recovery, you need, according to science, from 1 minute and a half to 2 minutes.

But if you rest 1 minute, you won't die, but you won't perform as well as if you rested 2 minutes. If you rest more, you can do better and more reps with the same load, or more load. Between more reps or load, the load is better, so you know that it will take you to hypertrophy.

The more load and reps, more muscle is built. If you rest more, you can carry heavier loads and grow more. Less rest, less improvement.

Some people don't have that time, and that's okay, but know that they will have a performance worse than it could be. The third strategy is using some things that can get you big. I'm talking about creatine.

It's the most studied supplement that science proves increases your strength. That leads to a better performance, and it increases muscle because creatine fills it with water. It goes within the muscle.

Something recent that people have said is that it causes hair loss. They relate creatine with the DHT increase, which comes from testosterone, and when it connects to the scalp's androgenic receptor it gives the hair bulb an uppercut, and the hair falls. That's the DHT tho, nothing to do with creatine.

Strategy 4 is about intensifying factors of recovery. When you train, you hit your muscle hard. The muscle grows during recovery, tho!

You think you are big during pump, but that's just the blood flow. We call it "muscular erection", and after that it goes down to 6h30! You trained and pumped your muscle, you will rest and the idea is to get it stronger.

Your body goes to that area and will clean it up. It will take the inflammatory macrophages away, that wear down the muscle. Then, it builds more protein, after recovering that damaged tissue.

This process takes some time. It can be longer or shorter if you do what I say here, and the first point is to eat proteins. You need those bricks to build a wall, as well as the cement!

You need carbohydrates and fat, too, because your hormones are fat-based, so food is crucial to get better hypertrophy. Otherwise you'll want to build a house but you don't give the contractor the money for them to do their job. If you sleep well, the contractor has 50 people to build the house.

Otherwise, they'll have 2. Those two people will be taking their time. At least the wall you built right!

- Crooked wall! - The fifth strategy are techniques. To intensity your training, of course.

The first point was about training until fatigue. What if you go to infinity and beyond? There are techniques for that.

In fact, I take those things from the greatest bodybuilders, but I will give you a simple tip: you started your set, and you are hitting the weights. There will be a time in which you reached failure, you got to that 6:30 moment. You stopped the set, but you won't rest, you'll count 15 seconds and focus, feeling the muscle.

Once you hit 15 seconds, you go again. It's the same set! You'll be able to do some reps, less than before, maybe less than half.

But you'll go until failure and rest 2 minutes. You'll increase everything here, up to 50% in every set, you'll be leaving the gym huge! People who like to train glutes will be double cheeked!

Strategy number 6 saw some debates, but science says "WAIT A MINUTE, do your cardio! " Cardio will make you lose weight, but it will reduce your fat. You won't lose muscle.

When you do cardio, you improve your insulin sensibility. Your body is more sensitive, and insulin is the most anabolic hormone. This builds muscle!

And when you do cardio, you teach your body to use fat as an energy source, and not muscle. We are teaching how to build and rest the muscle, so do cardio but don't go too far. You'll look like a raisin!

It's a more relaxed cardio, just to give you a proper motion, but do it! The last strategy, the best one, is being a maestro. In the exercise, you'll do the exercise to its fullest, to the max.

What's best: a half-assed set, or a badass one? You are filling all the requisites for the perfect exercise to make it badass. Which muscle will I work?

Which joints will I move? The rest freezes like a statue. For instance, if you are working your chest, your shoulder can tire out.

What's the point? Let's think about the bench press. It works the chest, right?

Which muscles are helping? Front delt and triceps. Which joints are involved?

The shoulder and elbow, and a bit of the wrist. I want you to have in your head how to do it moving just the elbow and shoulder, optimizing the chest work, and not letting the joints take the front. You need not only to do the exercise, but the whole training in a way to focus the work to that muscle group.

If you like training chest, I'll talk about the 7 biggest lessons for chest building during 20 years which means you'll save 20 years on a sub-15 minute video.