The interwebs may be rife with all sorts of information about putting on muscle, but somehow, muscle gain still feels like a well-guarded secret that is only the privy of a select community. That’s because the majority of tips you’ll find online are not very detailed nor do they help you get “twice as much muscle in just two days.” So, what is the trick to building muscle? How can I gain muscle really fast? Well, yours truly posed these and more critical questions to the best personal trainer has to offer, and that’s IronOrrFitness. Eventually, were able to uncover some very interesting muscle-building secrets that not enough people talk about. Take a look.
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Don’t Just Work out Your Biceps. Work out Every Muscle Group!
If you desire to grow your biceps, you major in exercises working this particular muscle group, right? That’s what most people do. It seems pretty straightforward forward but really it isn’t. For example, if you max out your bicep curls, but you’re not working out your other muscle groups, chances are that you won’t achieve optimal muscle gain.
According to San Diego fitness experts, isolation exercises can help you build exercise in one specific area, but they can lead to imbalances that cause an uneven body. Overall, they state that focusing on isolation exercise is not the best way to build muscle as you want to also set a strong foundation first.
Therefore, you should prioritize compound workouts, which essentially challenge various muscles and joints simultaneously. A few great ideas regarding compound exercises that will supersize your muscles include:
- Seated cable rows
- Dumbbell bench press
- Pulldowns and so on.
By challenging different muscle groups and joints, compound workouts can help you build a strong foundation that your body needs to promote even faster muscle gain.
Drink Up Before Your Workout
Furthermore, if you want to get shredded really fast, one San Diego personal trainer suggests taking an amino-acid-rich drink before you hit the weights. Alternatively, drinks containing carbs may also be able to fast-track your progress.
We did a little digging to investigate these claims and found them to be true. According to a study by the University of Texas, drinking shakes with carbohydrates or amino acids can increase protein synthesis during workouts. It’s important that you keep in mind the fact that amino acids are basically the building blocks of protein, which is in itself a building block of muscle.
Moreover, as you engage your muscles, your heart will pump more blood to them to meet the increased energy demands. And when you increase the concentration of amino acids or carbs going into your exercise, your muscles will experience a greater uptake of essential muscle-building nutrients. Naturally, this will mean that you will build muscle much faster.
Make Rest A Priority, Not An Afterthought
Did you know that you’re actually destroying muscle when you’re at the gym? In fact, muscle growth doesn’t happen in the gym. It occurs afterward, when you are away from it, and are taking the right nutrients, that your body does the work to repair the muscle and grow it. This is according to the words of Dorian Yates, a six-time Mr. Olympia.
His sentiments are echoed by personal trainer San Diego teams as well. In fact, most of them find that proper recovery is actually just as important as the workout itself. And proper recovery here entails:
- Getting enough sleep
- Eating the right nutrients
- Staying hydrated
- Taking the right supplements
- Avoiding alcohol or taboo, etc.
- Spacing your workouts better- ideal rest days span between 48 to 72 hours.
You might put in all the work at the gym, but when your recovery habits aren’t that great, this will only aggravate tears and fatigue thereby getting in the way of optimal muscle growth.
Going Hard Isn’t Always Ideal
No pain, no gain. This is a mantra that often leads many to go so hard at the gym that they feel almost dead after a workout. Sure, there are benefits to training heavy, but some of the best gyms in San Diego advocate for moderation.
You shouldn’t be pushing your body to its limits daily. Instead, have a maximum of three sessions where you train heavy, and these should be spaced out at least 2 days apart. There is such a thing as overtraining, and when you do that, you will be mitigating muscle gain for your body rather than encouraging it.
Unfortunately, many people do push past their limits so often without even knowing it. In fact, studies have shown that the rate of overtraining for athletes may reach up to 40%, which goes to show that even the pros are susceptible to overtraining. Therefore, we recommend working with an experienced personal trainer to help keep you in check.
You Need To Be In A State Of Calorie Surplus
You may know that you need resistance training to build muscles. You may even know that protein is key in that journey. However, in addition to all that, what you may not know is that your body needs to be in a state of calorie surplus if you are to speed up muscle gain. This simply means fueling your body- not just on protein – but such a number of calories that it exceeds the amount of energy that your body needs.
When you do that, you’re providing your body with extra energy for muscle synthesis. More specifically, some San Diego gyms recommend a 10% calorie surplus, with anything more really being excessive. Essentially, this means to up your body’s calorie intake by 10% over what your particular body requires. Overall, this may mean working with a fitness trainer who has nutritional expertise.
Lift the Veil of Muscle Gain Secrecy! Hack Growth With Ironorrfitness
Who better to help you hasten muscle gain than people who’ve helped countless others just like you over the years? We’re talking about one of the best personal trainer gyms that San Diego has to offer, namely IronOrrFitness. Be it perfect pecs, bludgeoning biceps, or some other goal, the personal trainers there can help make your muscle gain dreams a reality via a variety of science-backed strategies. To find out personal trainer prices or to clear some other concerns, visit the IronOrrFitness website for more details.