For many of us, 2020 was one of the most trying years that we’ve experienced in our lifetimes. As the world flipped on its head, it’s no surprise that many of us have gotten out of our regular routines and developed some not-so-great habits. And that’s okay. But the good news is that there’s light at the end of the tunnel as the global pandemic slowly fizzles out, and we begin to look forward to getting back to normal. If you’ve found yourself getting a little “loose” over the past 12 months, you’re not alone. Most of us are ready to take back control of our bodies and turn them into the lean, mean fighting machines that they once were. Gyms are starting to open again, and the weather is getting warmer. All of this is a recipe to get back into shape, build muscles, and gain strength. Here are five essential tips to help accelerate your workouts and make sure you’re on the right path to achieving your goals.
Eat more protein
The cornerstone to any muscle and strength-building fitness plan is protein. As most people know, you need to repair and build muscles used during an intense workout session. Getting the proper amount of protein is a key part of the rebuilding process. Whether you are on a follow anavar only cycle or not, your gains will be limited without sufficient protein. Recent studies suggest eating up to 1.8 to 2.0 grams per kilogram of body weight (0.8 to 0.9 grams/pound). That’s a lot of protein, so you need to make sure you’re packing it in with every meal. Red meat is one of your best bets, as a 6-ounce steak can contain up to around 50 grams of protein. But be sure to keep it balanced by mixing in a variety of foods like these:
- Poultry
- Fish
- Eggs
- Tofu
- Nuts
- Lentils
- Dairy
- Whey protein powder
Increase the volume of your training
Outlift defines training volume like this:
“Training volume is best defined as the number of challenging sets you do per muscle per week. For example, if you do five sets of the bench press on Monday, five sets of push-ups on Wednesday, and five sets of dips on Friday, then the weekly training volume for your chest is 15 sets.”
Increase your training volume by working out muscle groups at least twice per week.
Here are some recommended ways to maximize your muscle growth per set:
- Push yourself to the brink with your sets, to the point of failure.
- Choose exercises with a deep range of motion.
- Rest at least two minutes between sets.
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Focus on calorie surpluses
To gain muscle, you need to be taking in more calories than you are burning. This can be a challenge for many people. Often, we are trying to cut weight, so we are used to aiming for a calorie deficit. A good rule of thumb is to eat 20 calories per pound of body weight to gain muscle mass. So if you are 150 pounds, you will want to consume 3,000 calories per day (150×20=3000). To do this, you’ll want to be eating multiple meals of lean meat per day and supplementing your diet with whey protein shakes.
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Get a good night’s sleep
Do not underestimate the power of sleep, as it is an important part of the muscle recovery process. Recovery and growth take more than just proper nutrition. When we sleep, our bodies release human growth hormone and to build muscles and keeping our cortisol in balance. It’s recommended to get at least eight hours of sleep per night. Any less than that will reduce your muscle-building testosterone by 10-15%. This is important for every person that trains, but especially so for those looking to gain lean muscle mass.
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Crush the big four
Most serious bodybuilders will agree that the most important build muscles and strength training exercises are:
- Squats
- Deadlifts
- Bench press
- Shoulder press
You can add rowing to this list for another pull exercise. Your body is made up of muscles that are designed to push and pull, so it’s important to balance out your training with both. For the fastest gains, you’ll want to lift heavy and use proper form. Cutting corners with bad-form will be a quick way to derail your progress and leave you frustrated. Aim to do 5-8 reps for 3-5 sets to maximize growth. It’s important to choose each exercise’s correct weight that will take you to near failure when you hit your reps. Push yourself to the brink.
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Conclusion
It’s been a challenging year to stay motivated and committed to personal fitness. But there seems to be an air of positivity circulating through the world right now. We can sense that some extremely difficult times are on their last leg and coming to an end. There’s a new sense of optimism as more people hit the streets, get back to the office, and start pouring into the weight rooms again. It’s just the motivation that we all need as summer approaches and COVID-19 restrictions continue to be slowly lifted. It all seems like the perfect storm to take charge and become the strongest version of ourselves that we can be. When we’re strong, we look good and feel good, and that’s something that all of us could use a little more of this year. It’s time to crush 2021, take control of our bodies, and get back to living our best lives.
