August 12, 2016

Muscle Gain 101

Facts About Gaining Muscle
How Do I Prepare My Body For Lifting
How Do I Choose A Routine

Facts About Gaining Muscle

gain muscle

Despite what many believe, gaining muscle isn’t as simple as just picking up some dumbbells. Gaining substantial muscle requires you to take care of your body, maintain a good diet and have well structured weight training plan. Here a few things to know about muscle growth:

  • What you do outside of the gym is as important as what you do in the gym. That means creating a diet plan that is conducive with gaining muscle.
  • Muscle isn’t going to grow without proper rest. It is estimated that it takes 7 to 8 hours of proper rest in order to let your muscles rebuild and grow. Without it, you are stalling potential muscle growth.
  • Continually change your workout routine. Routines are a great way to get in shape; however, the body quickly adapts to your routine. Once that happens, you won’t be getting as much productivity and muscle growth.
  • Drink water. Staying hydrated improves muscle performance.
  • Warmup before lifting. Don’t stretch. Stretching a cold muscle can negatively impact a muscle’s performance. Instead, run in place, jump rope, or do some jumping jacks. Any low intensity exercise to warm your muscle up for lifting.
  • Have an off day. Take a break, it is important to give your muscles a day to build and recover.

How Do I Prepare My Body For Lifting?

gain muscles

In order to get the most out of your workouts, you have to first make sure your body is ready for exercise. There is misconception that you must properly stretch in order to safely lift weights; however, that is not true. Stretching a cold muscle can negatively impact your workout, and in some cases, could lead to injury. It is best to start with a few low impact exercises that heat up specific muscle groups. We recommend starting with jumping jacks, as they’re a great way to the main muscle groups ready for exercise. Be sure to follow up jumping jacks with something more specialized to that day’s workout. As a suggestion, doing a few short sets of pushups on a day where you may be lifting upper body. On the other hand, if it’s a lower body day, try a few sets of lunges.

How Do I Choose A Routine?

muscle gaining
You don’t need to choose one routine. Pick out a couple of routines. Your body will adapt to your workout regiment fairly quickly. For maximum effectiveness, we suggest changing your routine around every 2 to 3 weeks. This gives your routine enough time to make a positive impact, without allowing your body to acclimate to the exercises. If you’re serious about building muscle, we suggest picking out two contrasting routines. Perhaps your first emphasizes heavy-weight and low-reps. Your second would do the opposite and focus on low-weight and high-reps. The goal is to have the transition between be stark difference in terms of difficulty on your body.