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There are many ways to encourage muscle growth, whether it’s lifting heavier weights or eating a lot of protein.
But according to a new study, tempo training, or slowing down parts of your workout will help you gain muscle faster.
By making certain phases incredibly slow, you’re forcing your muscles to work harder.
The study in the European Journal of Applied Physiology found that focusing on a specific muscle group when doing resistance training may increase those muscles’ activities.
However, it hasn’t been proved whether tempo training builds more muscle than fast lifting, but it does have benefits, according to trainer Pat Davidson.
Tempo training helps you feel each movement through its full range of motion. It also lets you put muscles under more tension without heavier weights.
Use it strategically when looking to set new maxes on certain lifts. But if you’re doing highly technical lifts, such as a heavy deadlift, slowing down a phase could lead to injury.
Another thing that helps you build muscle in the gym is grunting.
According to a two-part study, grunting gives athletes a competitive advantage by allowing them to exert more physical force during activity.
As well as this, science has shown that intense stretching after workouts can help increase muscle mass by a whopping 318% in just 28 days.