Summary
MACS7.There is a wide variety of approaches used by athletes in the area of bodybuilding to increase their muscular mass. Each athlete has a unique method for building muscle that works best with his own physiology and adheres to the standards of the sport.
There are a variety of training strategies for growing muscle mass, and many of them have been developed by sports trainers themselves. What are the most generally utilized strategies for increasing muscle? Which approach should you take? Here are some solutions to these issues that athletes frequently ask themselves, particularly if they are taking their initial steps in the world of bodybuilding.
The WHOLE PERSON APPROACH
One of the most popular forms of exercise in gyms is the full-body workout. The name of this method very well sums up what it entails: a full-body workout at every workout. In order to promote uniform muscular growth, it is necessary to simultaneously engage all of the body’s muscle groups in exercise.
In fact, the anabolic response is maximized when all the muscles of the body are treated in the same training session. Muscle training has several benefits, including boosting strength and decreasing body fat.
When first beginning to lift weights, working the whole body is a great place to focus. Muscles can heal between workouts if you limit yourself to two or three per week.
In addition, the approach facilitates the familiarization of standard bodybuilding motions among novices. Advanced practitioners might get the best results by using the whole body in tandem with more intricate methods. Full-body workouts may be done in a gym or at home with little or no equipment.
Here’s an easy-to-follow example of a full-body workout:
- Chest, shoulder, and triceps workout: sitting stretch, 4 sets of 10 to 15 reps
- Strengthen your shoulders and triceps with four sets of twelve triceps pull-ups.
- Planche au sol for three 1-minute sessions to strengthen your abs.
- Do 4 sets of 10 to 15 reps of leg extensions and glute bridges.
The SPLIT procedure
Split training is the antithesis of the full-body approach to bodybuilding, which involves exercising the same set of muscles every time. It entails focusing an exercise session on a specific set of muscles. One task is covered in each meeting.
This technique is based on the idea that targeting only one or two muscles at a time and doing many repetitions of each set would provide the best possible results. The split technique leaves the working muscles and neurological system utterly exhausted.
As a result, it’s essential to take a week off following every work session. Muscles are exercised four to five times each week with different workouts. The next week is set aside for rest and recuperation. After a period of rest, the job must be done again. The goal of split training is to increase muscle mass via each individual exercise.
Split training is often regarded as an excellent strategy for rapid muscle gain. The focus now should be on utilizing the muscles completely and strongly, rather than on exercising the muscles as a whole. Muscles are subjected to several types of exercise, each of which contributes to the fatigue and hence stimulation of development.
The split training strategy also has a lengthy rest period. The growth of both muscles and the neurological system depend on getting enough sleep. However, people who are just starting out in the bodybuilding world should avoid the split training strategy. Stamina and practice on the part of the exerciser are prerequisites.
An example of a split training routine that you may conduct in the gym or at home is as follows:
Bench pressing to strengthen the chest, Exercise routine: 4 sets of 10 reps of inclined bench press, 4 sets of 10 reps of dips, 4 sets of 12 reps of dumbbell splits.
Four sets of ten repetitions each on the bench press, barbell, and triceps pulley are recommended for developing your triceps.
MacS7
MacS7 training is a cutting-edge strategy for gaining muscular mass. This method is based on the idea that reduced training time may improve both performance and drive. The training period is extremely brief with this approach, it does not exceed fifteen minutes. However, the work is strenuous since it is designed to maximize muscular growth.
Concentric, eccentric, anisometric, plyometric, isometric, statodynamic, and other types of muscular contractions are all used in MacS7 training. In order to induce the greatest potential muscle contractions, this technique requires extreme precision in moving a weight from one location to another. The goal is to get the most out of as little time as possible, hence all methods of training are used.
The MacS7 approach, which is both muscular and cardiovascular, improves an athlete’s agility, quickness, and reaction speed in addition to their muscle growth. Muscle gains may be preserved and expanded with the use of novel and individualized training methods. The athlete, whether novice or seasoned pro, not only gains muscle but also enhances his cardiovascular performance. All of the body’s muscles may be worked in a one session. Cardio sculpting is also given a lot of attention.
Since the MacS7 approach is sophisticated, a novice will need guidance from an experienced user. Once you’ve mastered the procedure, you may apply it anywhere you choose, whether it the gym or your own living room.