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How to Increase Muscle Size and Strength

Increasing the size of your muscles has been studied from many different approaches over the years and still today sports science continues to look at new and inventive ways to get better results. The bottom line as far as you are concerned is that progressive resistance is a proven fact.

When you are able to lift a heavier weight using the correct form you will get stronger and a stronger muscle needs to get larger to accommodate for the extra demand that is put on it. By science has taken a step farther in working out the most effective way to gain muscles.

Over the last ten years sports science has also proven conclusively that High Intensity Training (HIT) is the most effective way to gain muscle and lose fat at the same time. This is a major breakthrough because it means that we do not have to do the "bulking" in order to gain muscle.

50 years ago all bodybuilders who wanted to put on muscle will bulk up and gain a lot of fat during the off season and then start a radical fat loss for a competition. Today we can avoid that by training correctly and eating correctly throughout the year.

The fastest way to put on muscle and lose fat at the same time is by doing compound movements with heavy weights. But now a bodybuilder does not spend hours in the gym floating from one compound exercise to another, he trains hard and intensely for 45 minutes to a maximum of an hour.

EPOC (excess post-exercise oxygen consumption) otherwise known as the after-burn is something that burns a lot of calories up to 72 hours after you have done your workout. But in order to get this benefit you need to train hard and intensely with focused attention to what you are doing.

Gaining muscle has always been directly related to gaining strength, see Examples Of Muscular Strength, but when we see results that prove the HIT theory then we discover it is also about increasing your cardiovascular fitness as you push your body into a training zone that taxes your whole body.

If this is combined with correct eating, drinking plenty of water and getting at least 7 hours of quality sleep then recovery should not be a problem. If you are training to put on muscle then you always need to be very aware of the over-training symptoms that will slow down your progress.

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