7 Gym Hacks Will Boost Your Muscle Growth
These are 7 Gym Hacks Will Boost Your Muscle Growth. If you would like to create muscle and need to find out about some powerful training techniques which will assist you to move faster, then this post will certainly assist you. Discover the simplest diet and workout hacks to create muscle.
If you would like to create muscle, you already know that there are three main areas to focus on: eating, training, and sleeping.
When you optimize these 3 things, you’ll build tons of muscle. On the opposite hand, if you do not train enough, you do not eat right, otherwise, you aren’t getting enough sleep, it’ll become much harder for you to create muscle.
Most of your results will come right down to these three factors. the great news is that there are some tips and hacks you’ll use to optimize each of those three factors to actually accelerate muscle growth. These hacks also are backed by scientific evidence.
#1 Use Bands and Chains to reinforce Resistance Curves
Many exercises have a selected detail. this is often the purpose where the exercise is most difficult and requires the foremost strength. For example, on the bench press, the detail is when the bar descends from the chest, just before the halfway point. Meanwhile other points, just like the lock-out part, for instance, require much less strength. To give another example, during the squat, the detail is typically near the halfway point, where the thigh is at a few 30-degree angles to the ground.
Most exercises have these sorts of sticking points. and that is important because once you fail to finish another rep, you’ll be under the impression that you’ve got maxed out and can’t do more reps because your muscles don’t get to be ready to generate forward momentum.
In fact, the muscle might not be fully fatigued yet. Instead, it can simply be so exhausting that you simply can’t complete a selected part of the movement, which frequently corresponds to a detail. Luckily you’ll use resistance bands and chains to assist you with this. they permit the resistance curve of the exercise to vary by ensuring parts of the movement more or less challenging.
For example, during the squat, resistance bands and chains provide more resistance as you meet up with to lockout. it’s a part of the movement that has gone beyond the detail. As you meet up with and closer to the lockout, you’ll be ready to handle a heavier resistance. That’s exactly what chains and bands can provide. Not only will this cause a simpler muscle-building stimulation, but it also can assist you to gain strength more effectively. this is often shown by many studies.
For example, two studies show that bench pressing and squats with bands or chains provide more strength than performing these exercises without them. In another 2016 paper published within the Journal of Strength and Conditioning Research, researchers found that more advanced lifters benefit most from using bands and chains.
Beginners, on the opposite hand, often don’t have the required coordination and rate of force development to use bands and chains effectively. So if you are a beginner, it’s better to urge familiar with weight training generally before adding bands and chains.
And for those of you advanced, confine mind that bands and chains don’t improve the effectiveness of all of your exercises. For example, an exercise just like the leg press, albeit it’s its justifiable share of problems, usually already features a nice resistance curve. So there’s really no point in adding chains or bands to the present exercise.
#2 Train either later within the afternoon, or early within the evening
Now, if you’ve got a solid morning routine, there’s nothing wrong thereupon. But you ought to know that your body has an “internal clock” referred to as the biological time.
Because of this rhythm, you’re stronger, faster, and have the optimal hormonal state to exercise at certain times of the day. If you’re taking advantage of this by training at the proper time, you’ll increase your performance and progress. and that we have proof of that.
The results showed that those that trained within the evening gained tons of muscle mass, as you’ll see within the graph below. On top of that, another study that specifically examined bodybuilders who trained either before 10 a.m. or after 6 p.m. also found that those that figured out within the evening gained more muscle growth.
This is all very interesting, but why are evening exercises proving more effective for muscle growth? It really comes down to three reasons. First, post-workout anabolic signaling, which is something that directly leads to muscle growth, is higher later in the day.
Second, you have a more favorable testosterone-to-cortisol ratio in the evening rather than in the morning. And third, your core body temperature peaks in the evening, which increases muscle activation, energy metabolism, nervous system efficiency, and blood flow to your muscles.
So, if your schedule allows for it, it makes sense to train in the evening. Ideally, this means working between 4 p.m. and 8 p.m., although a more flexible time frame would be 2:30 p.m. to 11 p.m. Still, keep in mind – a morning workout routine that you do consistently is better than an evening workout routine that you can’t or won’t be consistent.
#3 Execute the focused part of the bench press explosively
The concentric part of the bench press is the part where you are pressing the weight above your chest. The faster and more explosive your press from your chest to lockout, the more reps you’ll be able to complete. In one study, participants were instructed to complete the concentric portion of the press at either maximum speed or a controlled half speed.
The researchers found that after 6 weeks, the maximal speed group improved their bench press strength by an average of 18.2 percent. Meanwhile, the slow-velocity group only increased by 9.7 percent. Effectively, they were able to nearly double their strength gains, by performing the concentric portion of the movement with as much force as possible.
This is most likely because lifting the weight with as much force as possible recruits more muscle fibers than barely grasping the weight. As far as I know, there are no studies that look at whether similar results can be expected from exercises such as the deadlift and squat. But chances are the same effect will happen.
So if you want to improve your strength, or simply maximize muscle fiber recruitment during exercise, apply a greater amount of force during the concentric portion of your exercise. But please, make sure to lower the weight slowly, with control.
Explode along the way, but slowly lower the weight. Otherwise, you’ll be doing it wrong, and you could potentially get hurt.
#4 Begin your workout by focusing on your priority muscle group/exercise
This is because the muscles you train earlier in the workout improve the most. Conversely, those who are trained later receive less effective incentives.
This is shown by another study published within the Journal of Strength and Conditioning Research. Here, the researchers concluded that “if an exercise is important to your training goals, it should be placed at the beginning of the training session, whether it is a large muscle group exercise or a small muscle group exercise.” ”
In the case of a powerlifter, this usually means starting with either the squat, bench press, or deadlift. In the case of bodybuilders, this usually means, partly, the same – starting with a large compound movement such as the squat, bench press, or deadlift. But it can also mean doing an isolation exercise for a specific lagging muscle group.
For example, let’s say your calves are lagging and this is a muscle group you really want to see grow. Again, contrary to what most people would advise, it’s okay to start your session with the first calf raise.
#5 Drink caffeine before your morning workout
This takes us back to what we were talking about earlier about morning versus evening workouts. If you don’t like night workouts, and prefer morning workouts, consuming caffeine earlier can make a big difference to you.
In addition, you should do your best to train at roughly the same time each morning. This is because it will help your circadian rhythm adapt to that time and schedule. And, of course, unlike people who work out late into the night, you can have caffeine without disrupting your sleep schedule.
Research shows that pre-workout caffeine can help reduce some of the downsides associated with a morning workout session. These include impaired central nervous system efficiency and slow muscle activation.
Even so, caffeine won’t really fix everything. For example, you won’t improve your testosterone to cortisol ratio just by drinking coffee. What caffeine can do, however, is promoting greater strength and overall performance.
Just keep in mind – if you take it too often, you’ll develop tolerance and become more resistant to its stimulating effects. To avoid this, I suggest you consume caffeine only occasionally, like once or twice a week.
This can be either in the form of actual coffee or pre-workout supplements, to help boost your performance on, particularly challenging workout days.
#6 Apply Staggered Sets
For these types of sets, you’ll alternate back and forth between exercises that train muscles with opposite functions. For example, your biceps bend your elbows, while your triceps extend them. They are two opposing functions.
A staggered set for biceps and triceps would be something like doing a set of biceps curls, resting for 1 minute, then a set of triceps extensions. Then rest for another minute and go back to the biceps curls. And you’ll do it back and forth.
By setting up your workouts this way, you are able to do more training volume within a given period of time, without interfering with your performance. Doing two triceps exercises in a row will definitely hinder your performance. But by working opposing muscle groups for every other set, you are able to start each set anew. So staggered sets not only save you time, but research shows they can help increase your mileage and work efficiency compared to straight sets.
Specific samples of this were noted in studies where performing rows before chest exercises increased power output. Likewise, in another study, performing rows after bench press improved performance on both. So definitely attempt to incorporate some staggered sets into your workouts.
When you’re selecting what exercises to mix, confirm that the movements don’t interfere with one another . for instance, don’t combine an overhead press with a bench press, because both work the front delts, which might impair performance.
#7 Avoid sex the day before a leg workout
This one might sound quite funny, but is genuinely backed by evidence! Indeed, it comes from research that checked out whether abstaining from sex could improve lower body strength performance.
In this study, men were instructed to try to do five sets of 5 squats with the maximum amount of weight as they might the day after having sex. Data were then compared to each day without sex.
The results showed that when abstinent, the lads could squat a few 2 percent heavier weight load, on average than they might on each day after having sex.
So, if you’ve got an important squat workout arising, or some weightlifting competition and you would like to perform at your best, abstaining from sex the day before might offer you a little edge.