Repetition may lead to mastery in most areas of life, but too much of one thing can lead to imbalances and plateaus when it comes to the gym. If you’re putting in the proper time and effort when you train but are still not seeing any evidence of it in your body, chances are your workouts aren’t as efficient and effective as you thought they were.
Don’t sweat it. It only takes a little planning to turn it all around. Remember, it’s just as key to carefully craft your workouts as it is to actually perform them. Take a peek at these 4 techniques to maximize your gains and take your muscle growth game to another level!
Focus- You’re more likely to give your exercises your all when you’re only focusing on a few key muscle groups at a time. Think quality— not quantity. Train 1 to 2 major muscles in a workout to maximize your reps and achieve stronger results. This way, you also train your mind to stay focused, strengthening the all-powerful mental-physical connection that enhances results.
HIIT it- If you haven’t heard by now, High-Intensity Interval Training or HIIT is the way to go for achieving the best results in the shortest amount of time. A study published in Biology of Sport showed the quick and dirty training style is ideal for maximizing muscular performance gains. Not sure how to start on the high-volume track? Check out our post “HIIT 101” for some pointers.
Fill Up- If you really want to expand your gains, try to get a few meals in before you workout and remember to refuel with carbs afterwards. To avoid overstuffing before your sweat, try training at night, especially if you’re in a mass-gaining phase. This means you have more time before you workout to fuel yourself for optimal performance and muscular recovery.
Rest- You don’t actually grow at the gym, you do it at home. It’s extremely vital to take recovery days to allow your muscles to do just that—recover. During this time your muscles get stronger, preparing for future stress. If you avoid resting you’re likely to overtrain or injure yourself. Train each muscle once every 5 to 7 days to stay safe.
