Always use different training techniques. Doing the same workout week in week out will prevent fewer gains and could lead to burning out your muscles. Changing your exercise routine will mean that you will be able to adapt and activate more muscle groups. Failing to impose any new techniques such as increasing number of reps preformed , running distance or weight increase will simply lead to muscle fatigue and will not gain any benefits in size. The only benefit will you will have will be increasing cardio fitness in your muscles, the down side will be no growth.
Overload exercises mean placing a greater pressure on your body than it’s normally used to. Increasing your overload on the body muscles will help your muscle adapt and increase with fitness level and in growth. Best way to overload your muscle is by increasing the intensity or duration of your workouts. Try not to train with strain and stay within your comfort level, too much overload too fast can result in injury.
Stretching has to be vital and important for speeding up the muscle recovery. Increasing your muscles range of motion can flex and allow more room for muscular growth, you’re able to benefit on visual toning of your body. When stretching we unlock and loosen muscular fibres, by unlocking the fibres we activate more muscle. You should always use flexibility training with every exercise routine as it will prevent any injuries from occurring with the muscle body tissue.
Protein, always drink protein shakes an hour post exercise. Protein-carb mixture after training starts the recovery process immediately, replenishing lost glycogen stores and helps by providing the nutrients your body needs to repair muscle tissue. Skipping a shake post workout and waiting for your next protein fix an hour or more after training is no good, have your shake ready and feed your muscles.