Using a massage gun for muscle growth is a dilemma that has been lingering in the minds of many fitness enthusiasts and athletes.
Also known as percussion massagers, these fitness tools produce percussive vibrations that reach down to the deepest layers of our body muscles to relieve muscle tension and body pain.
Other proven benefits that may come with the use of massage guns include improved blood circulation, an increase in flexibility, and even relief from muscle pain.
While these incredible benefits are widely established, there is still a great deal of debate about whether or not these tools can be used for muscle growth.
The answer to this question is yes!
Massage guns are a gem of a tool when it comes to building muscle and enhancing explosive body strength. However, there are certain steps that one must keep in mind to ensure a safe and effective routine.
That's what we'll be looking into in this post.
From the right technique to the ideal amount of time for massage, we'll explore every aspect of using massage guns for muscle growth.
But first, let's explore just how just how these tools help with muscle growth.
How Massage Guns Help With Muscle Growth
As we've mentioned earlier, having a massage gun like the FitGun Elite in your fitness arsenal can be a great way to improve muscle development.
But how does this help with muscle growth?
Muscle growth is a result of a process called hypertrophy - an increase in the size of muscle fibers due to repetitive strain or resistance exercise.
In simple words, when you work out and put your muscles under stress, they respond by becoming bigger and stronger. However, putting your body's muscles through intense exercise sessions can leave them feeling tight and sore as a result of the lactic acid buildup.
This is where a massage gun can really help.
Through myofascial release, these handheld devices help to break down lactic acid buildup and trigger points responsible for muscle soreness.
This helps to relax your tense muscle fibers, stimulating blood flow and nutrients to them. With better blood circulation, your body's muscles can repair and rebuild themselves quickly, leading to enhanced muscle growth.
Now that we know just how massage guns can help with your muscle-building process, what steps must one keep in mind to ensure a safe and effective routine?
Let's find out in the next section.
How to Use Massage Guns for Muscle Growth
While massage guns are a great way to enhance muscle growth, it's important to follow the right steps when using them.
Here are a few tips that you must keep in mind to ensure a safe and effective percussive therapy routine.
Start by choosing the right massage head
Building muscle with a massage gun starts with finding the right massage head for the muscle group you're looking to build.
For instance, if you're looking to massage large muscle groups like your glutes, hamstrings, and lower back, opt for a larger massage head to cover a larger surface area. These can range from a round head attachment to a fork-shaped massage head.
For smaller muscle groups like your biceps, triceps, and calf muscles, choose a smaller massage head to focus on tender points. Proven massage heads for smaller muscles include the ball head and cone head.
Set the right intensity level
Once you've found the ideal massage head, set the right intensity level for your routine.
For best results, start with a low intensity and adjust according to your preference as you progress.
Imagine using a high intensity level right off the bat after an intense workout session. Not only would it be too intense for your tired muscles, but it could also cause damage to them. So set a low setting and then move up as per your comfort level.
Portable massage guns like the FitGun Mini come with an impressive range of intensity levels that you can easily adjust to suit your muscle growth goals.
This will ensure that you don't put too much strain on your muscles while still being able to reap all the benefits of massage therapy.
Place the massage gun where you're looking to massage
Once you have selected the appropriate massage head and intensity level, you can begin massaging your muscles.
Place the massage gun directly on the muscle group you wish to target and move it in slow, circular motions. With models like the FitGun Elite, you can easily target hard-to-reach areas like the lower back and hamstrings with its three-angle adjustable handle.
You also get a wide percussion range from 1,200 to 3,500 RPMs that you can adjust depending on the intensity of the massage.
With a set number of percussions per minute, you can help loosen up tight muscles and stimulate blood flow for better muscle recovery and growth. Just ensure you don't spend much time on any one spot, as this could cause damage to your tired muscles.
Percussive massage guns can be used for anywhere between 30 seconds and a minute on each muscle group before you move on to the next.
Repeat the process
With one muscle group fully massaged, it's time to move on to the next.
Repeat the process of finding the right massage head, setting the intensity level, and placing the massage gun where you're looking to target until all your muscle groups have been worked on. Once done, you can pack up your massage gun and store it away for its next use.
By following these simple steps, you'll be able to ensure that your massage gun routine is both safe and effective for enhanced muscle growth.
General Benefits of Using Massage Guns for Muscle Growth
From reducing lactic acid to enhancing muscle flexibility, the benefits of incorporating massage guns into your muscle growth routine are endless.
Here's a quick look at some of them:
Better blood flow for better nutrient delivery to muscle tissues
Just as we've discussed before, making use of a massage gun helps stimulate muscle growth through proper blood flow.
Fresh blood is rich in oxygen and other essential nutrients that provide the muscles with energy to grow. Without this, your muscles wouldn't be able to recover from workouts or increase in size.
That's why it's easy to see why better blood flow is perhaps one of the best benefits of using a portable massage gun for muscle growth.
Reduced lactic acid build-up in muscle tissues
Whether you are just wrapping up a workout session or completed it a while ago, lactic acid is produced in your muscles as a result of physical activity.
The problem with this is that if left unchecked, the lactic acid buildup can cause muscle soreness and fatigue. In some cases, it might even prevent you from hitting the gym the next day due to extreme discomfort.
Luckily, powerful massage guns like the FitGun Elite help reduce this lactic acid buildup by loosening up tight muscles and stimulating blood flow to flush it out. This ensures you can keep training without interruption.
Improved muscle flexibility
While it may seem that muscle growth is all about building bigger and stronger muscles, they also need to be flexible.
In fact, having tight and inflexible muscles can lead to injuries while training. This is where massage gun therapy comes in.
By using a massage gun, you can ensure that the muscles remain flexible and don't become too rigid. This helps to reduce the risk of injuries and enhance how fast you recover from workouts for better athletic performance, muscle growth, and range of motion.
Reduced muscle soreness
Another way massage guns help enhance muscle growth is by reducing soreness.
Muscle soreness is a common occurrence with day-to-day activities as well as intense workouts. Thankfully, research has shown that massage guns can help reduce the experience of delayed-onset muscle soreness (DOMS).
This occurs as the massage gun helps to loosen up tightness, stimulate blood flow, and reduce lactic acid buildup that leads to sore muscles.
All of which combine to help reduce post-workout soreness and ensure that you can stay active with ease.
Better sleep quality
Do you know that the quality of your sleep can have an impact on your ability to build muscle?
Yes, it's true.
Getting little to no sleep can leave your body's muscle-building capabilities and energy levels depleted. It can also prevent you from having the intensity to carry out your workouts with ease.
That's why it's important to ensure that your body is relaxed before going to bed. Using a percussive massage gun lets you do just that as it works to relieve stress, muscle knots, and tension.
This helps to promote restful sleep and ensure that you have enough energy to perform at your peak in whatever activity you're taking part in. This way, you can ensure that your workouts are intense and allow you to reach your muscle growth goals faster.
These are just a few of the ways massage guns can help enhance muscle growth. So why not get one today and start experiencing the results for yourself?
Let's now dive into just how you can maximize these benefits for even better results.
Lifestyle Changes When Using Massage Guns for Muscle Growth
Using a percussive massage gun is a great way to promote muscle growth.
However, making a few lifestyle changes can help you maximize the benefits even further. Some of these changes include:
What you eat can also influence how fast your muscles grow.
This means having a good mix of carbohydrates, proteins, fats, vitamins, and minerals in your diet.
Carbohydrates are important for energy, while proteins help build muscles. Fats provide energy and keep your joints lubricated, while vitamins and minerals help with overall health. So, make sure to eat a balanced diet to ensure that your muscle growth is optimized.
Not only will this provide your body with the necessary macronutrients to build muscle, but it also helps to reduce the risk of gaining unhealthy fat.
Staying hydrated is also essential for muscle growth.
Our body muscles are made up of around 70–80% water. This means that staying hydrated helps to keep them nourished and strong.
It also helps to ensure that the muscles are getting the necessary electrolytes for peak performance during workouts.
So, make sure to drink plenty of water throughout the day and increase your intake when engaging in any physical activity. Feel free to also add a few electrolyte drinks to your diet for additional benefits.
This will ensure that your muscles are getting enough water and electrolytes for optimal growth.
Getting enough rest
While percussion therapy can help improve your sleep quality, it's important to make sure that you're giving your body enough rest.
Research has shown that getting enough rest helps your body repair itself and build muscle. So, make sure that you're getting at least 8 hours of quality sleep every night to ensure that you're optimizing your muscle growth results.
This way, you can ensure that your muscles are getting the rest they need to grow and become stronger.
It's no secret that drinking alcohol can have a negative impact on muscle growth.
Consuming too much alcohol can lead to dehydration, which can impair your body's ability to build and repair muscle. Not only that, but it can also lead to the breakdown of proteins and carbohydrates that you consume before or after workouts.
This is why it's important to be mindful of how much alcohol you consume when trying to maximize muscle growth. So, make sure to limit your alcohol intake or cut it out completely for the best results during percussion therapy.
Just like drinking alcohol, smoking can also impair your body's ability to build and repair muscle.
This is because nicotine has been known to reduce blood flow, which can impede muscle growth. Not only that, but it can also increase levels of cortisol in your body, which has been linked with reduced muscle mass.
So, if you're serious about maximizing your muscle growth, make sure to quit smoking as soon as possible.
Another lifestyle adjustment you can make to optimize your muscle growth results is to consider adding supplements to your diet.
Supplements have been known to help promote muscle growth by providing the body with additional nutrients such as proteins, fatty acids, and amino acids. This helps provide energy for workouts while also aiding in the repair of muscles after exercise.
Common supplements that can help with muscle growth include creatine, whey protein, and branched-chain amino acids. Just ensure that you do your research before taking any supplement and always follow the instructions carefully.
Stretching your body's muscles is also another important factor when it comes to maximizing muscle growth.
This is because stretching helps increase blood flow and enhance muscle flexibility for a better range of motion. It also helps to break down scar tissue that can form during workouts, which is essential for a proper muscle recovery process.
Try to include stretching in your workout routine at least three times a week for the best results. Just make sure to warm up your muscles beforehand to help minimize the risk of injury.
These are just a few of the many ways that you can maximize the benefits of massage guns for muscle growth. Whether you opt for supplements, getting enough rest, or more, make sure to practice all of the above tips for the best results.
This way, you can ensure that you're making the most out of your handheld massager and achieving optimal muscle growth results.
Now let's dive into what safety precautions to take when using a massage gun to enhance your muscle growth.
Mistakes to Avoid When Using Massage Guns for Muscle Growth
While massage gun therapy can be very beneficial for muscle growth, there are certain mistakes to avoid when using one.
Keep this in mind to ensure that your device promotes effective muscle growth.
Don't massage areas with torn muscle
One mistake people often make when using a massage gun for muscle growth is to target areas with torn muscles or scar tissue.
Although massage gun therapy can help reduce the appearance of scar tissue, it might not be the best choice for healing damaged muscles. In this case, taking healthy steps to promote a fast recovery process, such as rest, icing, and stretching, may be better for long-term muscle growth.
This will help to ensure that the right muscles are being targeted for muscle growth and that you are taking care of any existing injuries.
Don't use a massage gun on muscle groups with cuts or rashes
A second error often made when using a massage gun is to apply it to muscle groups with cuts or rashes.
As you may well know, percussive massagers can cause some level of abrasion, and their intensity may be too much for a cut or rash. This can lead to skin irritation, making single or combined treatments even more difficult.
What's more, cases like this may also cause a risk of infection, as a massage head may contain some bacteria that may be spread to the affected area. That's why it's best to avoid using a massage gun on any skin area with cuts or rashes.
This way, you can reduce the risk of any further damage to your skin.
Avoid using a massage gun on bony areas
Third on our list of mistakes to avoid when using a massage gun for muscle growth is using it on a bony area.
Pretty sure, you're wondering what can make one massage a bony area. Well, there are some people who mistakenly believe that a massage gun can help with body pain and decide to use it on bony areas.
This is not recommended, as it may lead to bruising or even a fracture. So, make sure to always avoid using a percussive massager on any bony area for your own safety and well-being.
Just place your massage gun on areas that are not bony but rather have muscle and soft tissue.
Don't massage areas with swelling
Another common mistake that people make when using a massage gun is to apply it to areas with swelling.
Massaging a swollen area can be very dangerous, as it may cause further swelling and damage to the muscles. This is why it's important to avoid massaging any area with swelling and instead allow your body time to heal.
In addition, you should also ensure that you're not applying too much pressure when receiving percussion or vibration therapy on areas with swelling. This way, you can minimize any further damage to the area you're massaging.
Frequently Asked Questions
Still got questions on how to use a massage gun for muscle growth?
Here are some answers to the most frequently asked questions we get about this topic. Feel free to reach out to us if you have any more questions.
How often should I use a massage gun for muscle growth?
The rate at which you should use a massage gun for muscle growth will depend on your body and how it responds to the massage.
Generally, you can try massage gun therapy 2-3 times a week for muscle growth. But if you feel like your body needs more frequent massages, then you can use it as often as you need.
Just make sure to take breaks between deep tissue massage sessions and only use the device on areas we've listed out in this article.
What should I do before and right after using a massage gun for muscle growth?
Using a massage gun for muscle growth can be quite beneficial, but what if we told you that there are some practices you can do before and after using one?
Yes, you read that right!
Before using a massage gun, make sure to warm up your muscles with some light stretching. This will help you get the most out of your massage session and reduce any soreness afterwards. Also, ensure to drink plenty of water before your massage session for maximum long-term effects.
After using a massage gun, make sure to stretch out the muscles you've just massaged. This will have a positive impact on muscle strength and reduce any soreness afterwards. Rehydrate and apply ice to the area if needed.
Blend this with the lifestyle changes we've mentioned in this article, and you'll see a positive impact on your overall muscle health.
How long will it take to experience muscle growth with massage guns?
While incorporating a percussion massage gun into your muscle growth routine does have its advantages, it's not an overnight solution.
It may take a couple of weeks before you start to see the results of its use. Consistency plays a key role in getting the results you desire. So, make sure to use your massage gun regularly and don't give up on it too soon.
With time, you'll start to see the results you desire. You can also include alternative treatments like foam rolling and stretching to get the most out of your massage gun sessions.
Besides massage guns, are there alternative tools I can use for muscle growth?
Besides a large or portable massage gun, there are several other tools you can use to help with muscle growth. These include foam rollers, resistance bands, and lacrosse balls.
Through foam rolling, foam rollers can be used to apply pressure to different parts of the body in order to reduce tightness and provide an improvement in flexibility. Resistance bands provide a great way for you to increase muscle tension while performing exercises such as bicep curls or triceps extensions.
Lacrosse balls can help target knots, trigger points, and tight spots that mini massage guns may not be able to reach. All of these tools can be used in combination with your advanced massager in order to maximize the effectiveness of your muscle-building routine.
You can also try physical therapy or other forms of manual therapy if you don't have access to the tools mentioned above.
Are there any risks or acute effects to using massage guns for muscle growth?
Sure, while using a massage gun for muscle growth is generally considered safe, there are some acute effects that you should know about.
Bruising or injury: if used improperly, percussive massage guns can cause bruising or other injuries. Make sure to always use it as instructed by the manufacturer.
Soreness: while this may seem like a good thing as it indicates that your muscles are growing, if the soreness is too severe, then it could lead to further injury.
Overuse: using an advanced massager too often can lead to overuse injuries. To avoid this, always take breaks between massage sessions and never use the device on any bony areas of your body.
It is important to follow the instructions given by the manufacturer when using a percussive massager.
This includes details on how to use the device, which head attachments to use, and other safety precautions. Failing to do so may result in injury or even worsen your current condition instead of improving it.
Now that you know how to use a massage gun for muscle growth, you can feel confident that you are doing it the right way.
While lightweight in size, this fitness device packs a powerful punch of benefits that can help you achieve your muscle growth goals. However, reaping these benefits comes with proper use of the device.
This includes choosing the right adjustable head attachment for the muscle group you are looking to increase, setting the right intensity level, and moving the device slowly and steadily to ensure your body muscles are in tune with the pressure applied.
Following these steps will ensure that you get the most out of your percussive massage gun for muscle growth.
Benefits that come with proper use of massage guns for muscle growth include better blood flow, reduced lactic acid, and muscle knot buildup, among others.
You can also maximize these effects by incorporating lifestyle changes such as eating healthy, staying hydrated, getting enough rest, and doing away with unhealthy habits like smoking. Also, ensure to avoid any risks or chronic effects associated with the use of a percussive massager for muscle growth.
This begins with avoiding any bony areas, cuts, bruises, or other sensitive spots on your body. With regular use, you'll soon start to see the results of your efforts.
Hope this article has been helpful in helping you understand how to use a massage gun for muscle growth.
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