If you’ve been around the fitness scene long enough, chances are, at some point, you’ve been told by a gym bro that fapping can lead to weakness and muscle loss. On top of that, wanking before a workout is considered a sin by broscientists around the world.
Since this article is about things that affect your workout performance more than masturbation, we won’t go into if you should or shouldn’t have sex/masturbate before a workout. We have covered this topic in its entirety in a previous article. Check it out here.
Things Which Affect Your Workouts More than Sex & Masturbation
Work Stress
Do you know what’s worse than masturbating before a workout? Thinking about your boss before and during your workouts. Excessive stress is a known factor of decreased performance in every aspect – physical and mental.
While a small build-up of stress before an intense workout, a race, or a competitive event can improve your performance and focus, the problem begins when you begin to remain anxious constantly.
Stress is known to release cortisol in your body which increases your body fat storage levels and reduces your muscle mass. Cortisol also abrupts the protein synthesis and tissue growth by reducing the production of growth hormone.
The good news is, exercise is known to be a great stress-buster. No matter how tired or busy you might be, you should never miss a workout session. Creating a pre-workout ritual like listening to your favorite music or doing breathing exercises can be effective ways of getting you in your zone.
You’re Not Sleeping Well
If you’re not getting 6-8 hours of sleep every night, you’re just running on fumes. If you’re not rested well, no amounts of pre-workout supplements or caffeine can turn your workouts into productive sessions.
Sleep deprivation can impair your body’s fat-burning mechanisms, disrupt the insulin response, and can even affect your decision-making processes. Don’t be surprised if you can’t establish a mind-muscle connection in the gym if you haven’t slept well.
If you’ve trouble falling asleep, following a routine that includes things like not using your phone in the bed or switching off the lights after 11 pm can be of help. Waking up abruptly from deep sleep can also be a cause of exhaustion in some cases. Invest in gadgets/apps which help you wake up gradually.
Poor Diet
No matter how hard you train, you’re not going to get anywhere if you treat your body like a dumpster. Following a simple diet plan is one of the most effective ways of staying on track.
You should be eating anywhere between 6-8 meals every day spread-out evenly at two-hour intervals. Your diet should consist of lean proteins, unprocessed foods, and vegetables.
One of the most overlooked aspects of a diet plan is water. Dehydration can cause fatigue, headaches, muscle cramps, and prolonged muscle soreness. Drinking at least a gallon of water is necessary if you desire optimal performance.
Your diet plan should be designed keeping in mind your daily macronutrient requirements as per your goals. Reading labels and tracking calories should become second nature if you’re serious about your gains.
Your Muscle Recovery Lacks
Taking a day off of the gym can feel like a crime especially when you’re in your 20’s but you need to remember that you can’t give in your 100% in the gym if you’re not feeling your best.
If you’re constantly sore, you should consider taking an extra day off. Training too hard without proper recovery can lead to a state of overtraining. Overtraining can be counterproductive as it can lead to muscle catabolism.
You should give your muscles at least three days to recover before training them again. Rest days are a blessing-in-disguise. Recreational activities like yoga, swimming, biking can give your muscles enough stimulation to help with recovery.
If you’re a serious lifter and are having troubles with your muscle recovery, you should consider using supplements. A protein, BCAA, and glutamine supplement can be game-changers in helping your muscles recuperate from your grueling workouts.
Genetics
Although hearing this might break your heart, genetics play a massive role in how your muscles develop. You might do the same calf exercises and lift the same weights as your training partner but there are no guarantees that your lower legs won’t remain the twigs they are while your buddy’s turn into full-brown bulls.
The good news here is, while you could have a genetically weaker muscle group, you can make up for it elsewhere. Your workouts should be designed around your genetic predispositions.
If you are slow-twitch muscle dominant, you’ll excel in exercises that require bursts of speed and power but will probably fatigue quickly. Getting to know your body takes a lot of time, and understanding what works for you takes even longer, so be patient.
Your Mental Health Needs Attention
Being under immense work or personal life pressure can kill your mood and motivation of working out but deteriorating mental health can impact every aspect of your life – both psychological and physiological.
Prolonged muscle soreness, fatigue, insomnia, anxiety, muscle, and joint pains, and decreased appetite are a few symptoms of deteriorating psychological health. If you are experiencing any of these symptoms, you shouldn’t wait for them to die down but should instead consult a professional at the earliest. Letting mental problems run for longer can worsen the situation.
Most of the therapists, in any case, will suggest some sort of exercise in your recovery program. Working out can release endorphins (happy hormones) which can help alleviate your mood and can induce a sense of well-being.
While broscientists confuse ejaculation with wasting testosterone, they hardly talk about the things which can actually hamper your growth inside and outside the gym. If you want to see gains, impress the bodybuilding gods by working on the things mentioned in the article.
How are your gains going? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.