Top five muscle-building strategies gathered throughout a decade in fitness journalism, and their role in my current pursuit of a toned physique reemergence.
Hey there! So, you've decided to get back into lifting weights, huh? I feel ya! I've been there, sunshine. Got muscles to miss, goals to smash, and a new gym to conquer. Here's my game plan, full of tips I've picked up over a decade in the fitness game. Let's dive in!
Setting Your Sights
First things first, we gotta have targets that'll get us swole! Avoid getting caught up in appearance - it's a wild and confusing ride. Instead, focus on the weights you wanna hoist, such as hitting your starting bodyweight for your bench press, squatting 1.5x your weight, deadlifting twice that, and crushing 10 pull-ups. Divide your gym sessions into days for pull, leg, and push exercises, before moving onto accessories for those heart muscles (yes, we got 'em too!).
Keeping a Close Eye
To know if you're making progress or if you need to mix things up, jot down the exercises you do, reps, sets, and weights lifted in each sesh. The best Garmin watches are fantastic for this when it comes to running, but I like to use Google Keep during my sessions. Some of the best fitness apps, like Stronglifts and PUSH, are also superb at organizing your workout logs.
Mind over Muscle
Research shows that focusing on your muscles instead of chit chatting or gazing around can increase muscle activity during exercises where the weight is around 60% of your one-rep max. This is perfect for my 8-12 rep sets after periodic max strength tests. Visualize your muscles working (nothing sexual, unless you got muscles on your mind!) to push that weight, and use that to get the most out of each rep.
Sweat Sessions on the Regular
I've learned from my coach to cut down the amount of time I spend training and train more often. How about those 90 min leg days? Forget 'em! Instead, keep your sessions short, around 45 minutes, focusing on four exercises and five minutes of cardio before the shower. This keeps me squeezing in gym sessions five to six times a week, so I recommend tailoring this to your goals.
Easy does it on Supplements
I don't wanna get obsessive about my grub like some fitness fanatics. I've kept my supplementation simple with a shake a day containing whey protein, micronized creatine monohydrate, water, a splash of milk, and sometimes coffee. There are loads of veggie and vegan options as well. I've got one immediately after strength training and one mid-morning on off days. Remember, the anabolic window concept is outdated, so focus on overall protein intake and cumulative muscle saturation for creatine.
Hope this helps, mate! Keep it pumped, and let's slay those gains together! 💪🏋️♂️💪
- To optimize your workouts, consider delving into the realm of science, focusing on muscular activities during exercises for maximum efficiency. Research indicates that concentrating on your muscles instead of distracting thoughts can enhance muscle activity, especially for weights around 60% of your one-rep max.
- As you embark on your fitness journey, remember the importance of health-and-wellness, ensuring you monitor your progress through fitness apps or tools like Google Keep. Regularly logging your exercises, reps, sets, and weights will provide insights into your improvements and help in making necessary adjustments.
