Tagged with: awareness exercise fitness goals health Physical Activity study
There are two reasons as to why I watch the Olympics/Paralympics, the first is the demonstration of just how strong some of us can be and the second is the way it causes all of us to realize; just how far behind we are and how much we can improve. If your motivation stems from watching the Olympics/Paralympics or you are just looking to quickly increase your athletic ability, then follow along as we reveal the 3 most effective ways to build muscle and strength.
#1 Train With Progressive Overload
Progressive overload is one of the most effective ways to increase your strength and muscle size. It is a methodology which is applied to the exercises in your workout routine, helping you maximize its effectiveness by incrementally increasing the amount of resistance your body experiences. According to scientists the body needs this increase in resistance to further adapt and grow. In fact studies have shown a reduction in the body’s adaption and development of muscle when participants consistently performed the same workouts at the same volume and intensity. Simply put, if you’re not progressively challenging your body, you will either maintain or lose muscle and strength.
How does it work?
To maximize your adaptions, you need to incrementally increase the resistance experienced in your workouts. You can achieve this by increasing your workouts volume (repetitions of an exercise in a specified amount of time) and / or intensity (amount of weight lifted).
For example, in week one you could perform 5 reps / 5 sets in 5 exercises and in week two you could increment your reps by one, performing 6 reps / 5 sets in 5 exercises. Continue incrementing your reps performed each week until the end of your training plan (6-8 weeks) or it becomes too difficult to complete.
#2 Compound & Isolated Exercises
There are two types of exercises that make up a workout routine. The first is a compound exercise which works out multiple muscle groups (e.g. squat, deadlift and shoulder press) and the second is an isolated exercise which works out one muscle group at a time (e.g. barbell curls, leg extensions and calf raises). According to Dan Ogborn, an expert on bodybuilding, the most effective workout routines are mostly made up of compound exercises, as they not only reduce the amount of time you need to spend in the gym to maximize your growth and development, but also as researchers reveal, they naturally produce more testosterone. In fact experts have found the more muscles an exercise uses, the more testosterone it releases. Make sure you are getting the most out of your workout routine, focus on performing three to four compound exercises and one to two isolated exercise each workout session.
#3 Amino Acids & Whey Protein
Amino acids are what our body’s use to build muscle and strength. Essentially, protein is made up of amino acids which are broken down and absorbed by the body throughout its digestion process. There are 20 amino acids that are used by the body, however only a few of them promote the development and synthesis of muscle. Supplements like whey are high in protein and amino acids, in studies they have shown to be effective in promoting the development of muscle and strength. In particular, researchers found whey to be more effective when 25 grams of it is consumed after a workout and before bed.