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To build muscle effectively,  [[https://git.roshanca.com/adriennemanjar|male vitality supplement]] it’s important to have a basic resistance training plan. Victoria Sekely,  [[https://wifidb.science/wiki/Alpha_Surge_Male:_The_Ultimate_Testosterone_Support_And_Performance_Booster|Alpha Surge Male testosterone support]] a doctor  [[http://rongshoo.com:8418/darcio8690898|Alpha Surge Male reviews]] of physical therapy,  [[http://43.136.59.253/delmar74780961/alpha-surge-male-reviews1995/wiki/How-to-Lose-Calf-Fat|Alpha Surge Male reviews]] certified strength and  [[https://wiki.ageofspace.net/doku.php?id=how_to_build_muscle_mass_afte_50|Alpha Surge Male reviews]] conditioning specialist and  [[http://nccproduction.com/wiki/build_muscle_at_home_with_bands:convenient_cheap_ve_satile|alpha surge male reviews]] run coach keeps it simple: "The best way to build muscle is to lift weights. To begin, keep in mind three primary factors that trigger hypertrophy: mechanical tension, muscle damage and metabolic response, according to the National Strength and Conditioning Association (NSCA). First, tissue must be overloaded by increasing the load or resistance, which causes damage to the tissue. This overload leads to an inflammatory response, which initiates the release of growth factors, which is the metabolic response. To put this concept into practice, the NSCA recommends finding your one-repetition maximum (1RM), which means the maximum amount of weight you can correctly and safely perform one time. To avoid lifting weights that are too heavy, try estimating your 1RM by first finding an amount of weight you can lift for three to five repetitions, then estimate what your 1RM might be.



As a general rule of thumb, if you can comfortably perform three sets of 10 repetitions at a certain resistance, you probably need to add resistance and lower the amount of reps. Lifting a comfortable amount of weight without increasing the load doesn’t trigger hypertrophy. If you’re new to strength training, train by doing two to three rounds of six to 12 repetitions at 65% to 85% of your total 1RM amount with 60-second rest periods between sets to build strength gradually. For example, if your 1RM is 10 pounds, try to do two to three sets of six to 12 reps with 7.5 pounds, which would be 75% of your total 1RM weight. Do fewer reps if you’re lifting an amount closer to your total 1RM weight. This process releases the greatest amount of testosterone and growth hormone in both men and women, which contributes to building muscle. Try incorporating this type of strength training into your routine two or three times a week if you’re just starting out, or up to six times a week if you’re an advanced athlete.
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Note: Your 1RM is a moving target. As you build muscle, the amount of weight you can tolerate should increase, so reassess your weight tolerance every few workouts and adjust your resistance as needed. In other words, if your 1RM for a squat was 50 pounds during your first week of training, you’ll need to reevaluate your progress after a few workouts with this weight. If your body can handle more weight, your 1RM can increase to 75 pounds in your third week of training. If your workouts are effective, you should see your 1RM slowly increase over time. If you’re new to exercise and strength training, start with bodyweight exercises, such as squats without resistance or push-ups, before adding weight, says Sekely. It’s important to be comfortable with the mechanics of a movement pattern before adding a heavy load, she adds. Ready to start building muscle? Consider the following expert tips.



Compound exercises like the squat-curl-press target different muscle groups to build endurance, increase strength, and improve stability. In fact, some research suggests that compound exercises that involve functional movement patterns are one of the most effective ways to improve muscular strength and burn fat, particularly among overweight adults. Add more power to your resistance-training routine with these quick compound moves using dumbbells to get a dynamic full-body workout at home. The squat with an overhead press is a great full-body compound workout using both the upper and lower body at the same time. These moves function in tandem to allow a natural transition from a squat to an overhead press. Stand with feet a little wider than hip-distance apart. Rest light to medium weights on your shoulders with elbows bent and palms facing each other. Lower into a squat. Keep your torso upright by lifting your chest (imagine showing someone the logo on the front of your shirt while at the bottom of your squat).