For most of us, we have extremely busy lives, and it can sometimes seem impossible to fit an effective gym session in. Life happens. In order to maximize your time and effort in the gym, there are a ton of useful tips and tricks that you can implement to get the most out of your workout’s day in and day out. Today on the Nutra Blog, we discuss some helpful tips to help you work smarter not harder when it comes to maximizing your efforts in the gym.
Complex training is a strategy used in the gym to keep the body guessing. It combines resistance workouts with plyometric training. For these workouts you should focus on quality vs quantity and think explosiveness. You might blast a set of barbell squats, then jump right into squat box jumps. The idea behind this strategy is that the resistance training stimulates the central nervous system so that more type 2b fibers are available for the explosive exercise. Change things up, and keep the body guessing.
If you’ve spent anytime bodybuilding, you’ll probably agree that cardio doesn’t play a significant role in the process unless you’re cutting weight. However, it’s a good idea to warm-up for 10 minutes before your workout to prepare the body for the brutal weight training session it’s about to endure. Outside of a quick warm-up, you shouldn’t spend more than 20 minutes doing cardio per day if your goal is muscle development. Keeping your heart rate up during your weight training sessions will burn plenty of calories, and you’ll need a surplus if you plan on gaining muscle. If you decide to incorporate more cardio into your regiment, include interval sprints, make it challenging and change up the forms of cardio you do to keep the body guessing.
Most people would agree that stretching play’s a significant role in muscle development. After your 10-minute cardio warm-up, if anything feels tight, stretch it out. Otherwise, you should always try to stretch after your workout while the muscle's are still warm. Never stretch a cold muscle. The reason being is that when your muscles are warm, they’re more pliable. Stretch, stretch, stretch.
Anyone looking to transform their physique should be focused on building a solid foundation. And that all starts with the core. Your core is anything that connects to the pelvis, including your hamstrings and glutes. The idea behind foundation lifting is that it trains those muscles to work together through integrated chain movements. To strengthen your core you should train your glutes, abductor's, lower back muscles, abs, hip flexor's and the transverse abdominal muscle. Focus on your breathing and posture.
Pre and Post Workout Nutrition
In order to maximize your time in the gym, proper supplement nutrition is a necessity. Use a pre-workout such as Zeus Power for a boost of focus and energy as well as the coveted muscle pump. Using a pre-workout will not only provide you with the energy you need to get through that grueling workout; but it’ll also serve as motivation and give you that alpha feeling in the gym. Post workout nutrition plays a huge role in muscle development too. Nutra Innovations will be adding our Victory BCAA and protein products in the first quarter of 2019. But until then, feed your muscles with a high quality BCAA/EAA formulation to maximize protein synthesis and speed up recovery times.
Another way to maximize your time in the gym is to focus more on controlled, perfect form, negative lifts. These are eccentric muscle actions, or when the muscle lengthens in a controlled manner. Basically, gravity tries to pull the weight back to where it started, and the muscles must lengthen so that the weight does not fall abruptly. Micro-trauma occurs within the muscle while it’s trying to maintain control of the weight, resulting in the stimulation of local growth factors, boosting the anabolic system to build muscle. Try doing a normal barbell bicep curl. At the top of your lift, instead of dropping it back down to do another rep, focus on a negative rep as slow as possible back to the starting position. You’ll notice your muscle fight harder to stabilize the weight.
Lower Body Lifts
Accumulating lean tissue increases your body’s metabolic rate. So, the more muscle you acquire, the harder your body must work to maintain it. Even at rest, muscle tissue is three times more metabolically active than fat. The gluteus maximus is the largest muscle in the human body, it cannot be neglected. Add 5lbs of muscle to your frame and your body will automatically start burning 30 extra calories a day. That doesn’t sound like a lot, but it adds up. Activate those glutes.
As you spend more time in the gym, you’ll come across small tips and tricks that will help maximize your efforts. It’s important to remember that everyone’s body is different. Figure out what works for you, and always keep it challenging. For more helpful tips, follow us on Facebook, Instagram and Youtube!