Has your workout become boring? Hasn’t it been making you stronger, or are you just in need of something extra for motivation? Below are a few scientifically proven tips that will increase your performance level and muscle mass.
Firstly, one of the key principles that that separates stronger lifters to weaker ones is the idea of progressive overloading. Stated by AWorkoutRoutine, 2018,
In order for a muscle to grow, strength to be gained, performance to increase, or for any similar improvement to occur, the human body must be forced to adapt to a tension that is above and beyond what it has previously experienced.
It can concluded from this that if you desire bigger muscles you must lift heavier weights. Accomplishing this takes a long period of time, by continuously increasing your weight so as to attain greater strength.
Another strategy that is able to help increase muscle is through extra conditioning exercises. With reference to previous experiences, sometimes it seems you can not increase your weight no matter how hard you push. Through completing an extra set of the exercise, with a lighter weight, I was able to increase my total muscle strain in a particular muscle group, making me able to lift heavier weights. Brad Schoenfeld, Ph.D., C.S.C.S, gives reference to this as he concluded that by completing another set, after a break, you are able to attain the same muscle strain as if you did not have a break. By completing an extra conditioning set for a particular muscle group you are able to attain greater muscle strain, helping you to further increase your muscle mass.
Many weight trainers under-estimate the power of rest intervals, which are able to greatly improve muscle mass. A published study, by Schoenfeld BJ, 2016, found that
Test subjects that had 3 minutes rest had much larger gains and muscle mass compared to subjects that had 1 minute rest.
Including more rest throughout your workout greatly increases the potential energy you are able to apply in a following set, thereby increasing your potential lifting power. By including at least three minutes rest between sets you are therefore able to increase your total energy capacity and lifting power as a result.
Energy intake is seen as one of the most fundamental aspects toward energising your body before a workout. Human kinetics has stated that:
A carbohydrate meal should be eaten 1 1/2 to 2 hours before a workout, enriched in carbohydrates and protein, so as to best prepare your body for a workout.
Suppling your body with the necessary energy and protein before a strenuous exercise is one of the important factors for increasing muscle, as without energy and protein your body is physically unable to lift at its maximum potential. By including a nutritious carbohydrate and protein meal before a workout, you are able to attain a greater capacity to lift, making you able to increase muscle.
Repairing your body, as well as energising your body, is also key to increasing muscle mass. Protein supplements have become one of the leading commercial market campaigns, in sport nutrition. It has become a concern, however, amongst weight trainers about how much protein should be taken after exercise. British researchers completed a study with 48 men who ingested zero, 10, 20, and 40 grams of protein immediately after a strength workout. The results found that the 20-gram and 40-gram doses more effectively stimulated muscle protein synthesis. It can be concluded from these results that both the 20 and 40 gram concentrations provided equal amounts of protein synthesis, with 20 grams being the most efficient. 20 grams of protein is thus seen as the ideal amount to grow sufficient amounts of muscle mass after a workout.
As much as growing muscle we must even more desire to grow our relationship with Jesus as our bodies are doomed to die but our souls live forever. Similarly said in 2 Corinthians 4:16
Therefore we do not lose heart. Though outwardly we are wasting away, yet inwardly we are being renewed day by day.