Unlike earlier times, people nowadays have become quite fitness conscious
But whether it is about losing weight or gaining muscles, we humans have a natural tendency to grow impatient for the results to show, especially the ones in the bodybuilding sector. To help you with exactly that, we are sharing a few tips to help you get on the way to success, yielding faster results.
1. Compound exercises
When you are out with an intention of saving up on time while still aiming for speedy progress, it is important that you come out with an exercise regime that commits to maximizing your potential by pulling off 80% of compound exercises in your total workout. For example, shoulder press, rows, squats, deadlifts, bench press etc are few of the compound exercises, that stimulate growth in two or more muscles groups at one time, thereby affecting your entire skeletal system and triggering growth throughout the body.
2. Doing multiple sets and reps
A recent study revealed that when lifters, who performed single sets per exercise were compared with those who chose to do 4-5 sets per exercise, it was suggested that more sets, in general, vouched for better results.
Likewise, following the same pattern of reps every day makes your body adapt to the routine weights, thereby delaying your desired results.
Therefore, you must keep pushing the envelope in order to create a continual need for more muscle.
As also stated by researchers at McMaster University, in 2016, including a variety of rep ranges in your workout program can perk up your muscular adaptations to strength training.
3. Avoid absolute failure
Performing multiple sets and reps is a prerequisite for achieving maximum benefits. But this piece of information coincides with the fact that you must not exhaust your muscles to the limit that you are forced to end your workout prematurely. It is purely a recipe for injury.
Thus, aim to go one to two reps short of failure. This will maintain the intensity of your workout without destroying you completely.
4. Give yourself heavier challenges every day
Same weights with the same reps scheme over the months will make you feel stuck. And when the motto is to get bigger and better than ever, throwing in more weights to your workout program becomes a crucial requisite. Muscle growth can’t really come into being without lifting heavier weights, at least enough to fatigue the muscle. So make sure to add more weights to the bar, but consistently and consecutively.
5. A Note On Nutrition
All the hardcore efforts, the painstaking long hours of training, or the scrupulously designed workout programs can fail miserably if you don’t take care of what goes inside your body, especially during your pre and post workout sessions.
Hence, make sure you avoid eating junk food and eat plenty of fruits and vegetables that give your body enough vitamins, fast absorbing carbs, minerals, and healthy fats to build the muscle mass you wish for. Make sure you get a good bodybuilding supplement and have it post and pre-workout for faster results.
Various studies discern that along with a balanced diet, hydration is also critically important for the growth of muscles. Therefore, be aware of your water intake while timing your diet strategically throughout the day.
A study suggests that weight training create tiny micro-tears in the muscles, which are repaired when the body is put to rest. Failing to give adequate time to your body for recovery may result in serious injuries. Another fact that supports the notion is that muscles don’t grow during workout sessions but when you are asleep. Thereupon, logically schedule your rest days and ensure to sleep for at least 8 hours a day.
With such handy tips, you are sure to notice some serious developments in your body that too in a short span of time only. Wait no more, put on your favorite gym accessories and outfits along with the beanie and start as soon as- NOW!
She is a blogger who loves to write in different verticals. She co-authored Supercharge Organic Traffic: A popular course focusing on Organic Traffic for Ecommerce.. Her hobbies are traveling and reading.