Credit: iStock.com/porpeller If your goal is muscle growth, you need to take advantage of every single hour of the day. You might not realize it, but sleeping hours can be the most anabolic (the state in which your body is more prone to build muscle) time of the day, if you’re using them right. Sleep hygiene can help boost anabolism overnight while setting an optimal environment for muscle growth during the day. If you’re looking to take your gains to the next level, sleep hacks can help get you there. Getting roughly eight hours of uninterrupted, good-quality sleep every night allows your body to recover and get ready to perform the next day. It ensures that your muscle-building hormones are well balanced and that your body is functioning at a high level to create an optimal environment for muscle growth. In This Article: What Is Sleep Hygiene? How Does Sleep Contribute to Efficient Muscle Growth? Simple Sleep Hacks for Better Sleep Hygiene What Is Sleep Hygiene? Sleep … [Read more...] about Sleep Hacks to Optimize Muscle Hypertrophy
What can i do to build muscle fast
Credit: iStock.com/Wavebreakmedia Muscle hypertrophy training—in other words, working out for muscle growth—may seem relatively straightforward. For years, the idea has been that sticking with roughly eight sets of eight to 12 reps per muscle group will stimulate growth. But in reality, it’s so much more than that. After all, do you just want to stimulate hypertrophy, or do you want to optimize it by working as efficiently as possible? You could hit the gym every day, have your nutrition on point, sleep like a baby every night, and yet still not see the gains you want. But there’s a lot more to building muscle than eating, sleeping, and banging out sets of eight to 12 reps. You need a plan, and more importantly, you need to execute it. Having a set of core values and principles is essential to progression no matter what you’re doing. And with the right plan and execution, you can optimize growth with 12 or five reps per set. You just have to work your … [Read more...] about 8 Core Training Principles to Optimize Muscle Hypertrophy
Credit: iStock.com/Wavebreakmedia Muscle hypertrophy training—in other words, working out for muscle growth—may seem relatively straightforward. For years, the idea has been that sticking with roughly eight sets of eight to 12 reps per muscle group will stimulate growth. But in reality, it’s so much more than that. After all, do you just want to stimulate hypertrophy, or do you want to optimize it by working as efficiently as possible? You could hit the gym every day, have your nutrition on point, sleep like a baby every night, and yet still not see the gains you want. But there’s a lot more to building muscle than eating, sleeping, and banging out sets of eight to 12 reps. You need a plan, and more importantly, you need to execute it. Having a set of core values and principles is essential to progression no matter what you’re doing. And with the right plan and execution, you can optimize growth with 12 or five reps per set. You just have to work your … [Read more...] about 8 Core Training Principles to Optimize Muscle Hypertrophy: What Everyone Needs to Build Muscle
Bro wisdom says that if you want to get big, you have to lift heavy. But emerging science begs to differ. In a new study from McMaster University, researchers put experienced lifters through a resistance training regimen for 12 weeks. They all did the same workouts: a typical muscle-building program that included barbell bench presses, biceps curls, leg presses, and knee extensions, among other exercises.Related: RIPTENSITY: Fast Bodyweight Workouts From Men’s Health That Are So Intense, They Rip Away Body Fat! Half of the subjects lifted heavy weights—75 to 90 percent of their one-rep maximums for each exercise, lifting to failure, which usually meant they performed 8 to 12 reps per set. The other half, however, lifted only 30 to 50 percent of their one-rep maxes. But they also lifted to failure, which typically worked out to 20 to 25 reps per set.The men in both groups put on the same amount of muscle over the 12-week period on average: 2.4 pounds, to be … [Read more...] about Are Heavy Weights Better For Building Muscle? The Surprising Results Of a New Study
Does it matter whether I lift the same weight for three sets of 10 reps or six sets of five reps?I'm satisfied with my size, but I'd like to focus on getting stronger, pound for pound. What should I do? Answer: You're both getting at the same idea: All sets are not created equal. Albert, your question leads into Carl's: Though the total number of repetitions is the same for both schemes (sets X reps = 30), the two approaches will yield very different results. Assuming the same tempo of reps, three sets of 10 should produce greater muscle size and endurance, while six sets of five will improve "relative strength," giving you more power per pound. That's what you're looking for, Carl. Use heavy weights and lower the weight slowly, lifting explosively. Add weight with each set and maintain perfect form. Finish with a down set of dynamic reps: Lighten the load to about half of your maximum and do 10 or more fast-paced reps to fatigue — 1 second down, no pause, explosive up. … [Read more...] about Does it matter whether I lift the same weight for three sets of 10 reps or six sets of five reps? I’m satisfied with my size, but I’d like to focus on getting stronger, pound for pound. What should I do?
I run 3 days a week but I can't seem to improve my speed. What can I do? Answer: You have to train fast to be fast. Turn every other training day into an interval-speed session. By exceeding your normal race pace for shorter runs, your muscles will become more efficient, improving your body's elasticity and helping you sustain a faster pace with less effort. Here's how to do it: After you warm up, run as fast as you can for 1 minute, followed by 3 minutes of rest. Do this four times and then walk for 5 minutes to cool down. To improve your gains, increase to 8 repetitions during a workout. Then go back to doing 6 reps with only 2 minutes of rest, build back to 8, and then try 6 reps with 1 minute of rest. As you run, pay attention to your arms, as they dictate leg movement. Fix your arms at 90 degrees, relax your shoulders, and focus on driving your elbows back as you run. This will improve your stride. … [Read more...] about I run 3 days a week but I can’t seem to improve my speed. What can I do?
How can I build bigger calves but take less time? Answer: Your best bet is to steal a page from legendary trainer Vince Gironda, who first popularized this protocol for another guy who struggled with calf development: Arnold. Start with a weight that's roughly 30 to 40 percent of what you'd normally use for calf raises. Perform 10 sets of 10 repetitions. Here's the key: Rest for only 15 seconds between sets. Since calf-muscle-fiber makeup differs from that of bigger muscles, your calves recover too fast with the old three-sets-of-10 approach. This routine will challenge your lower legs, and it will take less than 10 minutes to complete, so you can do it every day. … [Read more...] about How can I build bigger calves but take less time?
Variety is a key to fat loss. You can't do the same workout over and over for months on end and expect results. You have to change it up.That is why I create a new TT workout each month - so that you will not experience a dreaded fat loss plateau. The November workout is now available...and you also have until midnight tonite to grab the October TT Bodyweight 500 Workout. Don't miss out!Click HERE to download the TT Gain Muscle & Lose Fat November Workout================================================================www.MonkeyBarGym.com CB: Jon, I get a lot of questions about using jump rope for intervals. Can you recommend some short, 20 minute fat burning jump rope sessions?JH: Simply Jump Rope for 30 seconds forward or until you hit your rep mark, then rest for 30 seconds or whats left after you hit your reps. Alternate between forward and backwards each set you do, backwards is often neglected (except at my gym), people are missing half the fun!!Click HERE to read the … [Read more...] about Workout Variety to Gain Muscle and Lose Fat
Tony D’itri is no stranger to a tough workout. The 36-year-old New York resident currently works as a PE teacher, has completed several marathons, and has spent the last 5 years running obstacle course races like the Spartan Super, which includes carrying 50-pound logs, crawling beneath barbed wire, and climbing ropes.But D’itri wasn’t always into fitness. Growing up, his parents owned an Italian bakery, where carbs and sugar weren’t really questioned. And even though he slimmed down with karate classes during college, his weight crept up once he started a marketing job. His days required lots of travel, making fast food the daily norm.In 2003, D’itri hit his heaviest weight—230 pounds. Frustrated with the direction his life and body were going, he decided to do the most challenging thing he could think of, so he started training for his first marathon. The pounds came off, and one race turned into 10. More than a decade later, D’itri was still … [Read more...] about ‘The Exact Workout I Used to Get These Abs In 8 Weeks’
Most gym goers have one exercise speed: FAST!While performing explosive reps has benefits, doing every exercise as fast as possible may lead to decreasing stability in your muscle and joints, and deteriorating form and technique.As a result, your progress will slow, and your risk of injury will increase.If you’re not varying your exercise tempo—or how fast or how slow you lift a weight—during a workout, you’re missing out. That’s because even the smallest tempo tweaks can enhance fat loss, muscle gain, and performance, and bulletproof your joints.Related: THE 21-DAY METASHRED—an At-Home Body-Shredding Program That Strips Away Fat and Reveals Rock-Hard MuscleIn order to effectively change up the speed during an exercise, you need to know the four phases of a lift:Eccentric: This is known as the “negative phase,” and it’s usually the lowering portion of an exercise. It’s also the amount of time your muscles lengthen under … [Read more...] about Are You Picking the Right Exercise Tempos to Burn Fat and Build Muscle?