Build capillaries to build maximum muscle
If you have been relentlessly training to gain muscle, here is important information you can’t afford to miss.
Reputable researchers have said that training to build capillaries should be given as much importance as “training heavy” to build lean muscle!
Now, what does “capillary training” mean and why is it that important, you may ask.
It’s well known that our circulatory system is responsible for circulating blood to all body tissues. This circulation is facilitated by the pumping action of the heart. Nutrient-rich “pure blood” is pumped by the heart through arteries and “impure blood” is brought back through veins.
This system is considered a closed loop because arteries and veins “are continuous through smaller vessels.”
Arteries branch off and form smaller vessels. Even as these vessels become smaller or “microscopic,” they form arterioles. These develop into network of very small vessels called capillaries.
Capillaries are responsible for exchange of oxygen, carbon dioxide and nutrients between body tissues and the circulatory system.
However, the number of capillaries decreases with increase in lean muscle mass!!!!
Decrease in capillaries may affect further development as the tissues may not get enough nutrients through the circulatory system.
Training for lean mass
You don’t need to be told that heavy resistance training (anaerobic) facilitates lean muscle growth.
Aerobic exercises or cardiovascular training increases capillary density. Adding some cardio along with your offseason mass-building workouts is accepted by some experts.
However, some researchers contend that intense and longer sessions of cardio may slow down muscle gain.
Here is a suggestion to build capillaries using weight training.
You should perform three exercises that work the whole body – pushups, deadlifts and squats.
Spread them throughout the week and you can build capillary density.
These three exercises work the human body the way Mother Nature designed it to work.
You have to perform ONLY ONE SET of 20 to 25 repetitions at the end of your regular workout for stimulating an increase in capillary density. This will also facilitate release of growth hormone, which breaks down fat and increases lean mass.
Perform one set of 25 reps of pushups at the end of your chest workout. Perform one set of 25 reps of deadlifts (to failure) after back workout and one set of squats (25 reps to failure) after leg workout.
Researchers say that “manipulating various theories” will maximise muscle growth and help you to keep sticking points at bay.
_ C. Lakshmi Kumar