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How To Gain Muscle Fast: The 12 Most Effective & Proven Tips
Every individual on this planet would gladly embrace the opportunity to effortlessly achieve instant muscle gains. However, life isn’t so easy.
Most gyms have an individual who has been lifting for several months, if not years, but cannot seem to move the needle in the right direction. Also, most lifters cancel their gym cards without achieving their goal physique.
Although most exercisers want a muscular physique for its aesthetic benefits, there is more to it than meets the eye. Building a jacked physique improves your overall strength, functionality, and athletic performance. It also reduces your risk of falls, improves brain health, boosts self-confidence, and promotes a better quality of life. [1][2]
Many newbies think advanced lifters are hoarding secrets that unlock super gains, such as if you read a certain Bible verse just before starting a workout, you’ll be blessed with the physique of your dreams. This is one of the reasons why beginners are always asking for ‘tips’ and ‘tricks’ from much bigger and jacked dudes.
We are sorry to be the bearers of bad news, but this assumption is only partly true. Yes, only partly. There are bodybuilding secrets that only the elite know. However, it is about to change with this article. Also, if you are wondering, reading a Biblical verse before a workout doesn’t do much. (I’ve tried it.)
In this article, we go over the factors that influence muscle gain and the most effective tips to gain muscle mass fast. We also uncover how much time you must expect to wait before seeing noticeable changes and answer some of the most frequently asked questions about this subject. We have a lot to cover, so let’s get right into it.
Factors Influencing Muscle Gains
Several factors determine how quickly you can gain muscle mass. While some are under your control, others cannot be modified. However, it doesn’t mean you cannot gain muscle or speed up your bulking progress. Fine-tuning these factors can get you to your dream physique in a record time. Furthermore, the 12 tips for gaining muscle mass can be clubbed under these factors.
Genetics
Genetic factors play a crucial role in your transformation program. Your genetics determine your body composition, structure, height, weight, and how much muscle mass you will gain in a particular time.
Genetically superior lifters will gain muscle mass and strength faster than their counterparts. However, folks that were left behind in the genetic lottery shouldn’t hang their heads low. You can make the most of what you’ve got by following an effective diet and training regimen.
Related: Bad Chest Genetics and How To Build a Barrel Chest
Hormonal Balance
An individual’s hormonal balance can turn the tide of muscle and strength gains in his favor. Folks with a generous level of natural testosterone production are better positioned to make muscular and strength gains.
High natural test production is the reason the ladies do not gain as much muscle mass as the men. Most steroids are synthetic versions of testosterone that boost your T-levels and muscle-building potential.
Other hormones that influence muscle gain include growth hormone and insulin-like growth factor 1 (IGF-1). Notably, you must avoid tweaking your hormone levels using supplements or gear, as it can have long-term health implications.
Age
Building muscle becomes more difficult with age as your natural testosterone levels decline. The decline in the muscle-building potential for both genders starts to occur after 40.
Although gaining muscle mass will become more complex with age, you can hold onto your gains by working hard in the gym and following a balanced diet. Folks who engage in strength training usually hold onto their muscle mass longer than untrained elderlies.
Muscle Memory
Muscle memory is often overlooked while discussing the speed at which an individual can gain muscle mass. If you are a gym regular, you’ve encountered a person who seems to have undergone an astonishing transformation practically overnight. No, these folks don’t have a version of The Vita-Ray Chamber that Steve Rogers used to transform into Captain America in their basement. Muscle memory hit them like a lightning bolt.
Do some digging, and you’ll find that these folks had a decent physique back in the day and have just recently resumed training. It is much easier for a person to regain muscle mass than for a new lifter to build it. This is why you should never compete with anyone at your gym; you never know where they are coming from. Trying to keep up with them can lead to burning out or, even worse, an injury.
Experienced lifters will start seeing positive results within a couple of weeks after returning to their tried and tested diet and training program. In contrast, newbies should expect to spend 12-16 weeks adhering to a strict fitness routine before they achieve noticeable gains.
Related: Muscle Memory For Bodybuilding – How to Use It to Regain Lost Muscle
Training, Nutrition, and Recovery Program
This is a no-brainer. Your gains will depend on the effectiveness of your workout, diet, and recovery program. You cannot expect to build muscle mass while overlooking any of these areas.
Furthermore, you must be patient and consistent with your transformation journey to reap the fruits of your labor. Some people overlook their recovery to gain muscle fast; however, this can negatively affect their growth potential, lead to a muscle and strength plateau, and increase their risk of injury.
Lifestyle
Your lifestyle plays a significant role in determining how fast you can transform your body. Do you prefer the stairs over the lift? How often do you work out? Do you use a standing desk at work or sit on a chair for most of the day? And finally, do you prep your meals in advance or go out to your favorite fast food restaurant whenever you are starving? These factors will determine how quickly you shed body fat and build muscle.
12 Best Tips on How To Gain Muscle Fast
Spoiler alert: We do not have steroids on this list. All the tips mentioned in this article are WADA-approved (World Anti-Doping Agency) and will help you achieve a jacked and shredded physique while improving your overall health and well-being.
Without further ado, here are the 12 best tips for how to gain muscle fast:
Start with a Goal
Starting their transformation journey without a goal is the first mistake most people make. You must set SMART goals to speed up your results and get the best bang for your buck. SMART goals are:
S: Specific
M: Measurable
A: Attainable
R: Relevant
T: Time-Bound
For example, “build muscle mass” is not a SMART goal. Instead, your goal should be to “build 2 pounds of muscle mass in a month.”
Furthermore, your muscle-building goals will also change depending on your training style. Bodybuilders that train for hypertrophy can expect better muscle-building results than CrossFitters who juggle multiple things.
No, this is not a jab at CrossFitters. It is just that you should be aware of the results you can expect and the difference between different training styles.
Use a Personalized Training Program
Most lifters make the mistake of following a cookie-cutter training program. Not only does this return poor results, but it also wastes a lot of time, effort, energy, and money. Each individual is different and will react to different training programs uniquely.
Owing to a lack of knowledge, many folks with a lagging lower body end up following a training regimen designed for a lifter with a weak upper body. An ideal training program will bring up your lagging muscle groups and polish your strengths.
Furthermore, you must follow a balanced training regimen to speed up your muscle gains. Your workouts should have a balance of compound and isolation lifts. Compound movements will help build muscle mass and strength, whereas isolation exercises will improve your conditioning.
In contrast to the popular practice, you should not eliminate cardio training from your muscle-building training program. Cardio exercises will help lower your body fat, which will improve your muscle definition.
Related: Build Your Program: How to Design the Perfect Training Plan
Work With a Coach
Most people try to do everything on their own in their muscle-building program. Using an expert’s help can speed up your gains by significantly shortening your learning curve. A personal trainer will give you a personalized training program to suit your needs. Plus, he can help avoid injuries by showing you the correct exercise form.
Also, seeking the help of a registered nutritionist can help you lose body fat and build muscle mass. Getting your training and nutritionist to work together can skyrocket your results. Hiring a diet and training coach might cost you a little money upfront but will pay dividends in the long run.
Eat More Calories
Sticking to your regular diet after starting a training program can help with body recomposition. It can result in fat loss and toned muscles. However, you shouldn’t expect significant muscle gains while sticking to the same diet.
You must enter a calorie surplus to build muscle mass, meaning you must eat more calories in a day than you expend. Eating a surplus of 500-1,000 calories daily can result in gaining 1-2 pounds weekly. [3]
However, you must ensure that the additional calories come from nutrient-dense whole foods. Eating empty calories can have counterproductive results as it can lead to a gain in body fat.
Nail Your Nutrition
After determining your daily caloric intake, you must follow a suitable macronutrient (carbs, protein, and fat) split to optimize muscle gains. Follow a high-protein and high-carb diet to gain muscle fast.
Focus on splitting your protein intake into equal quantities throughout the day to boost your recovery and build muscle mass. Furthermore, consume a carb-rich meal two to three hours before a workout to ensure you have enough energy stores to get you through a grueling workout.
Incorporate Progressive Overload Into Your Training
Most people experience muscle and strength plateaus during their muscle-building campaigns. These stagnations result from following the same training routine for a prolonged period. You must constantly challenge your muscles by switching up your training regimen. It will keep your muscles guessing and help you avoid a plateau.
Progressive overload involves gradually increasing the intensity of your strength training routine. You could do it by increasing the weight, frequency, number of sets and repetitions, or time under tension.
Contrary to what most lifters believe, you don’t always need to train to failure to achieve hypertrophy. Pushing your muscles to failure in each exercise can lead to overtraining, which can set you back on your muscle-building goals.
Use Advanced Training Techniques
Advanced training techniques are a progressive overload method. However, they deserve individual recognition. Using advanced training techniques such as super sets, drop sets, and intraset techniques can help ignite muscle growth, as they put your muscles under significant stress.
You can include two advanced training techniques (ATT) in a single workout. Notably, you don’t need to use an ATT in every exercise, as it can lead to muscle exhaustion and overtraining. Beginners should seek expert guidance while using these methods to limit their risk of injury and optimize their performance and results.
Train Each Muscle Group Multiple Times a Week
If you want to build bigger, fuller, and rounder muscles, you should train them multiple times a week. The more often you stimulate your muscles, the more opportunities they have to adapt to a higher workload, which can help them grow bigger and stronger.
Your training frequency will depend on your experience level. Beginners who follow a low-intensity full-body training regimen can train each muscle group up to thrice weekly. However, advanced lifters following a high-intensity regimen should limit their weekly workout frequency to two sessions per muscle group.
Switch Your Training Routine Frequently
Staying glued to the same training regimen for a prolonged period can lead to diminishing results. You must consistently change your training style to keep your muscle guessing and avoid hitting an overhead ceiling. Besides switching training programs, changing training approaches can also be an effective technique for building muscle mass.
For example, if you’ve been following a bodybuilding program for an extended period, you could switch to a CrossFit program for improved metabolic conditioning, which can boost your muscle definition.
That said, you shouldn’t switch your training regimen too often, as it can lead to subpar results. Give your training regimen between 12-15 weeks to work its magic before trying a new workout program.
Focus on Your Recovery
Irrespective of how hard you train in the gym, you cannot make the necessary gains until you give your muscle enough time to recover. Remember, you break muscle tissue in the gym. They grow back bigger and stronger outside the gym, especially while you’re sleeping.
Feel free to take a day off if you feel sore from your workouts. Pushing too hard without proper rest can lead to overtraining and increase your risk of injury. Furthermore, you could use self-myofascial release, massages, and cold plunges to speed up your recovery.
Supplements
Although supplements are not necessary for building muscle, they can help you on your journey to a more aesthetically appealing physique. Furthermore, supplements are a godsend for people who cannot meet their macronutrient needs through nutrient-dense whole foods.
Pre-workout, Whey protein, creatine, and BCAA supplements are all you need to build muscle mass. However, take this with a grain of salt as the optimal supplements for you can change depending on your current physique and training objective.
Track and Monitor Progress
You must track and monitor your progress to keep yourself accountable. Having a SMART goal is like racing against the clock. It will push you to do your best and surpass expectations. You could track your progress using photos, taking body measurements, and keeping a training journal where you record your exercises, sets, reps, weights, and the RPE (rate of perceived exertion).
Sharing your goals and progress with your family, friends, and coaches will keep you accountable. Furthermore, it can motivate your near and dear ones to join you and work towards their best self.
Gaining muscle mass and strength requires time, patience, consistency, and determination. You should be willing to stick to your training goal for a long period. It doesn’t end here. You must work just as hard to maintain your gains.
How Much Muscle Can I Gain and By When Can I Expect Results?
Much Muscle
The rate at which you gain muscle mass and the expected time before you can see noticeable results will depend on several factors, including your genetics, age, gender, hormone levels, training, diet, recovery program, and lifestyle. Further, your commitment and adherence to the 12 tips mentioned in this article will dictate your results.
Most people can expect to build between 0.5 to 2 pounds (0.22 to 0.9 kilograms) of muscle in a month. That said, the amount of muscle you gain in a month isn’t necessarily the same as the gain in numbers you see on the weighing scale. The uptick in your weight could be the result of a combination of water weight, muscle mass, and fat build-up. [4]
Building muscle mass isn’t as simple as it might sound. It requires stressing your muscle fibers to a point where they must adapt and grow bigger and stronger to handle the load. Your body does this by building or recruiting more muscle fibers, increasing their density and numbers.
Furthermore, the amount of muscle mass a beginner can gain will vary from what an advanced lifter can accomplish. Beginners initially experience quick and significant muscle gains; however, their rate of growth tapers as they gain more experience.
Lifters can boost their muscle and strength gains with high-intensity training. On the flip side, their gains might tank if they decrease their training frequency, volume, or intensity.
FAQs
What is the fastest way to gain muscle mass?
A lot goes into building muscle mass. It is a combination of several things. You cannot build muscle mass by tweaking one thing in your daily routine, let alone doing it quickly. Following the 12 tips mentioned in this article will help fast-track your muscle-building progress.
How much muscle mass can I gain in a week?
It depends on several factors, including your genetics, current fitness level, nutrition, training program, and recovery. That said, an average untrained individual can gain around 0.25-0.5 pounds (0.1-0.2 kilograms) of muscle mass per week. However, this rate decreases as you gain more experience and approach your genetic potential.
Can I gain muscle without entering a calorie surplus?
Weight training while sticking to your original diet can help achieve body recomposition and a well-toned and sculpted physique. However, you must enter a calorie surplus and eat a protein-rich diet to build muscle mass.
Note: The content on Fitness Volt is for informative purposes only and should not be taken as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.
Wrapping Up
The 12 muscle-building tips mentioned in this article are backed by science and endorsed by fitness experts and athletes. The quickness of your gains depends on several factors, including your genetics, current fitness level, nutrition, training program, and recovery.
Remember, building muscle mass and strength is not a sprint but a marathon. Gaining quality muscle mass can take time and demand commitment and patience. Pushing too hard too soon can lead to excess fat gain and increase your risk of injury. You must stick to your guns when the going gets tough. Focus on improving in each workout, and the results will follow. Best of luck!
References
Thomas MH, Burns SP. Increasing Lean Mass and Strength: A Comparison of High Frequency Strength Training to Lower Frequency Strength Training. Int J Exerc Sci. 2016 Apr 1;9(2):159-167. PMID: 27182422; PMCID: PMC4836564.
Sherrington C, Fairhall NJ, Wallbank GK, Tiedemann A, Michaleff ZA, Howard K, Clemson L, Hopewell S, Lamb SE. Exercise for preventing falls in older people living in the community. Cochrane Database Syst Rev. 2019 Jan 31;1(1):CD012424. doi: 10.1002/14651858.CD012424.pub2. PMID: 30703272; PMCID: PMC6360922.
Centers for Disease Control and Prevention. (2021). Losing Weight. Retrieved from https://www.cdc.gov/healthyweight/losing_weight/index.html
Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International Journal of Environmental Research and Public Health. 2019; 16(24):4897. https://doi.org/10.3390/ijerph16244897
How to Avoid Fatigue: Tips for Post-Exercise Recovery!
Are you tired of being tired after a workout and dread that feeling of exhaustion that hits you like a ton of weights after hitting the gym? You’ve come to the right place.
Many people start exercising because they want to feel energetic and invigorated. However, working out has the exact opposite effect on some. They feel fatigued and drained after a workout and end up dragging their feet through the rest of the day. People that train late in the evening don’t have it any better, either. Exercise fatigue can make it hard to fall asleep.
Furthermore, training fatigue and exhaustion don’t discriminate between beginners and advanced lifters. It can plague the training experience of lifters across all experience levels. Depending on several factors, a lifter might experience fatigue immediately after a workout or the following day.
Chronic fatigue can hamper your ability to recover after a workout, which can impede your strength and muscle gain journey, inhibit your performance in upcoming workouts, and increase your risk of injury.
Contrary to what most lifters have come to believe, post-workout fatigue doesn’t have to be the norm. Making a few changes to your pre-training and post-workout regimen can reduce or even eliminate the feeling of exhaustion and help your body recover more efficiently.
In this article, we cover how to avoid fatigue, the most common reasons for fatigue after a workout, and what you can do to maximize your workout performance while powering up your post-workout recovery. So, put down that Red Bull, and listen up.
Reasons for Fatigue After a Workout
In contrast to the prevailing view held by most lifters, what you do immediately after a workout session is not the only factor responsible for a post-training crash. Multiple factors could be at play if you feel tired and exhausted after a training session. You must analyze your entire lifestyle to check where you are lacking. Here are the factors to consider while troubleshooting your post-exercise fatigue:
Training Intensity
Your training intensity has a significant impact on your post-workout experience. You’re more likely to experience fatigue after a high-intensity training regimen than after a low to moderate-intensity workout. HIIT (high-intensity interval training) workouts involve short bursts of high-intensity exercise followed by brief periods of rest or lower-intensity exercise.
Although the popularity of HIIT workouts is on the rise, only a few trainers know how to program HIIT sessions correctly to maximize results and limit post-training fatigue.
Additionally, lifters that are bumping up their training intensity are at higher odds of experiencing prolonged training fatigue. Trying new exercise programs, lifts, training methods, and advanced training principles can also lead to post-workout exhaustion.
How to avoid exercise fatigue due to high training intensity:
You must gradually increase your training intensity and limit your HIIT workouts to less than 45 minutes to restrict the risk of post-training fatigue. Furthermore, you must cut back your training frequency if you still experience fatigue after lowering your training intensity.
Caffeine
Caffeine, due to its energy, focus, and alertness-boosting capabilities, is the darling of the fitness community. Pre-workout supplements are loaded with caffeine to give you a solid punch of energy. Recently, the sports supplement market has witnessed a flood of energy drinks. Bros that don’t have the budget for a pre-workout supp or energy drinks usually throw down espresso shots to fire up for their training sessions.
However, caffeine is also notorious for causing post-workout crashes. The potency of a caffeine-loaded pre-workout supplement is directly proportional to the harshness of its post-workout crashes.
Plus, caffeine is a diuretic and can cause dehydration if consumed in large quantities, leading to fatigue and decreased athletic performance. It doesn’t end here; consuming too much caffeine can interfere with your sleep cycle, which can add to the feeling of exhaustion and fatigue.
How to avoid exercise fatigue due to caffeine:
If you cannot hit the gym without caffeine, you must regulate your dosage to avoid post-workout crashes. Furthermore, you could use a stim-free pre-workout supplement to get all the benefits of a pre-training sup, minus the crashes.
Dehydration
Proper hydration is crucial for optimal training performance and recovery. During a workout, your body sweats to regulate your body temperature. Dehydration strikes if you don’t drink enough fluids to replace the lost sweat, leading to a decrease in blood volume and blood pressure, which makes it harder for your heart to pump oxygen and nutrients to your muscles.
You’ll fatigue more quickly and often if your muscles don’t get enough oxygen and nutrients during a workout. Muscle cramps and stiffness are a couple of signs of dehydration, which can further lead to chronic fatigue. [1]
Furthermore, dehydration during a workout can cause your core body temperature to rise, which can lead to heat exhaustion or even heat stroke in severe cases.
How to avoid exercise fatigue due to dehydration:
You must keep yourself hydrated before, during, and after a workout. Plus, if you are an endurance athlete or sweat a lot during your training sesh, you must ensure you consume an appropriate amount of sodium and electrolytes to avoid dehydration. Sports drinks such as Gatorade are excellent for keeping you hydrated throughout an intense workout.
You must drink at least a gallon of water each day to keep yourself hydrated and limit the risk of dehydration. The American Council on Exercise recommends drinking 17-20 ounces of water 2-3 hours before exercise, 7-10 ounces every 10-20 minutes during exercise, and at least eight ounces of water within 30 minutes of exercise.
Low Blood Sugar
Your body uses stored glycogen as an energy source during your workouts. People following a calorie-restrictive diet are at a higher risk of exhausting their glycogen reserves during moderate to high-intensity workouts, which can cause low blood sugar and fatigue.
If your blood sugar levels drop too low, your body becomes incapable of producing enough glucose to fuel your muscles properly, leading to fatigue. Plus, low blood sugar can lower your insulin levels, reducing your ability to store glycogen. It leads to your muscles tiring more quickly during exercise, leading to fatigue.
How to avoid exercise fatigue due to low blood sugar:
Eat balanced meals before and after a workout to limit the risk of low blood sugar levels. The meals should contain high-quality complex carbohydrates to replenish your glycogen reserves and avoid fatigue. Additionally, you must eat a carbohydrate-rich snack during longer workouts to prevent low blood sugar.
Lack of Sleep
A lack of sleep can make you feel tired and lethargic, especially after a high-intensity workout. Many people get grumpy after a bad night’s sleep, which can hamper the quality of their workouts.
You must sleep seven to eight hours each night to ensure optimal time to recuperate between workouts. Sleep deprivation can cause overexertion, which can lead to chronic fatigue.
How to avoid exercise fatigue due to lack of sleep:
Sleeping in a cold room can help you doze off quickly and increase the time you spend in deep sleep, which can improve your recovery. You should avoid screens before bedtime and meditate to improve your sleep cycle. Using melatonin and magnesium supplements can also improve your sleep quality.
Poor Nutrition
A poor diet is one of the leading reasons for prolonged fatigue. For optimal functioning, your body requires multiple nutrients, including carbohydrates, proteins, fats, vitamins, and minerals. Not meeting your daily macro and micronutrient goals can lead to fatigue after exercise.
While a lack of carbohydrates can cause fatigue due to glycogen store depletion, protein deficiency can impair muscle growth and recovery. Improper fat intake can cause joint health issues.
How to avoid exercise fatigue due to poor nutrition:
Ensure that you meet your daily caloric needs and follow a macro and micronutrient-balanced diet to promote muscle and strength gain and limit fatigue. Seek expert help if you don’t know how to design a diet program, as it can significantly improve your energy levels.
Overtraining
Pushing too hard in the gym can lead to overtraining. It beats up your central nervous system, which limits your body’s ability to recover from your workouts. Prolonged workouts, using too many advanced training techniques, or increasing your workout volume and intensity disproportionality can lead to overtraining. [2]
Skipping rest days or not allowing your body enough rest between workouts is also a common cause of overtraining. Not only does overtraining cause chronic fatigue, but it also increases your risk of injury.
How to avoid exercise fatigue due to overtraining:
Diet and recovery are just as important as training, if not more. You must back up your workout regimen with a balanced diet and give your muscles enough time to recover between workouts. Lifters following an advanced training program should limit their workouts to five days a week and rest for the remaining two days.
Read also: Overtraining: How Much Exercise Is Too Much?
Medical Conditions
Medical conditions such as anemia, thyroid disorders, and chronic fatigue syndrome can lead to persistent fatigue and weakness, even with mild exercise. Furthermore, asthma, or chronic obstructive pulmonary disease (COPD), can cause shortness of breath and fatigue during exercise due to impaired lung function.
On the other hand, certain medications can also cause fatigue and weakness as a side effect. For example, beta-blockers, used to treat hypertension and heart conditions, can cause prolonged fatigue.
How to avoid exercise fatigue due to medical conditions:
You must get a doctor’s clearance before starting training if you are dealing with any medical conditions. Plus, you must also seek medical advice before bumping up your training intensity while on medication.
Tips To Reduce Post-Workout Fatigue
Here are some tips on how to avoid fatigue and exhaustion:
Active Recovery
Most hobbyist exercisers overlook the importance of active recovery in their training regimen. Active recovery after a workout can improve blood flow to your muscles, which can help deliver the necessary nutrients for recovery and limits the chances of fatigue. It also reduces muscle stiffness, lower the chances of delayed onset muscle soreness (DOMS), and lowers stress levels. [3]
Active recovery exercises like light jogging, cycling, rowing, and foam rolling are a must after high-intensity workouts. Your active recovery sessions should last between 20-30 minutes. You could also do stretching, mobility drills, or yoga at this time.
Rehydrate and Refuel
You must supply your muscles with the required nutrients to speed up your recovery process. However, rehydration and refueling should not be limited to post-workout. You must follow a balanced diet program to avoid chronic fatigue.
Reduce Stress
Stress reduction techniques can help reduce post-workout fatigue by calming the nervous system. These techniques can vary depending on an individual’s preferences and lifestyle. Some people might prefer playing video games to lower stress, whereas others might prefer listening to their favorite music.
Other popular stress-reducing techniques include deep breathing exercises, meditation, yoga, massage, or taking a warm bath. These techniques help lower cortisol levels, improve sleep quality, increase mental clarity, and reduce muscle tension. [4]
Listen To Your Body
Every individual is built differently, meaning we react to the same stimulus uniquely. An exerciser can have a higher stress appetite than their training partner. Hence, you must not try to copy other people around you. Follow a personalized diet and training program to achieve your objectives. Furthermore, constantly assess your health markers to ensure optimal recovery and reduce your risk of chronic fatigue.
Wrapping Up
Fatigue is a common occurrence among trainers that hampers performance and results in the gym. Dehydration, poor diet, sleep, low blood sugar levels, and overtraining are some of the common factors behind chronic fatigue.
You can uproot fatigue, improve your recovery, and reduce your risk of injury by using the tips mentioned in this article, including implementing active recovery, rehydrating and refueling, reducing stress, and modifying your training intensity according to your needs. Make sure that you seek medical clearance before starting to exercise if you are dealing with a medical condition. Best of luck!
References
Edwards AM, Noakes TD. Dehydration: cause of fatigue or sign of pacing in elite soccer? Sports Med. 2009;39(1):1-13. doi: 10.2165/00007256-200939010-00001. PMID: 19093692.
Kreher JB, Schwartz JB. Overtraining syndrome: a practical guide. Sports Health. 2012 Mar;4(2):128-38. doi: 10.1177/1941738111434406. PMID: 23016079; PMCID: PMC3435910.
Ortiz RO Jr, Sinclair Elder AJ, Elder CL, Dawes JJ. A Systematic Review on the Effectiveness of Active Recovery Interventions on Athletic Performance of Professional-, Collegiate-, and Competitive-Level Adult Athletes. J Strength Cond Res. 2019 Aug;33(8):2275-2287. doi: 10.1519/JSC.0000000000002589. PMID: 29742750.
Nag N, Yang X, Jelinek G, Neate S, Simpson-Yap S. Undertaking specific stress-reducing activities are associated with reduced fatigue and depression, and increased mastery, in people with multiple sclerosis. Mult Scler Relat Disord. 2022 Jun;62:103804. doi: 10.1016/j.msard.2022.103804. Epub 2022 Apr 12. PMID: 35461058.
How To Approach Your Workouts After 40
How Your Training Needs To Change After You Turn 40
Your training method is going to be significantly different when you’re in your 40s as compared to your youth. Why is that, you ask? All the stair climbing, doing the monotonous chores, running after the kids takes a toll on the body and it starts to show after you’re 40.
To begin with, you want to stay away from people who generalize everyone over 40 and want them to believe that every individual is in the same condition all across the spectrum. The next time you hear someone say “age is just a number” – punch them in the face.
A Change in Priority
If you’re a muscle junkie, your best bet would be to build as much muscle as you can before you turn 40. Sarcopenia hits in when you’re around the 40-year-old mark. You will lose muscle naturally as you get older. While there are no health hazards associated with muscle loss, you can control how much muscle you lose, and when you start losing it.
With age, your workout intensity will drop and you shouldn’t be lifting heavy weights if you want to maintain your joint, muscle, and bone health. Focus on starting big and maintaining the muscle mass rather than trying to add on weight as you get older.
Basic Movement Patterns
Unlike most other sports, an individual can pursue bodybuilding for life. Bodybuilding also has the possibility of improving at ages when most athletes in other sports have called it quits. Don’t be surprised if you find a person who started bodybuilding at 15 and peaked at 40 or beyond.
Bodybuilding is a thinking person’s pursuit and everyone can work from the same basic set of principles. Some of the basic movement patterns that should become the cornerstone of your training are:
Horizontal push (pushup, bench press, fly)
Horizontal pull (row)
Vertical push (overhead press)
Vertical pull (chin-ups, pullup, lat pulldown)
Squat (squat, lunge, leg press)
Hinge (deadlift, back extension)
A Shift in Exercise Preference
While we agree compound (multi-joint) exercises like squats, lunges, deadlifts, presses, and rows are great for building strength and muscle mass, they can put you at a greater risk of an injury as you grow older.
Isolation (single-joint) exercises like curls, press downs, flies, and lateral raises are a much better option for people over 40 as they don’t consume a lot of energy, which means you can push yourself harder and recover faster.
Switch-Up the Intensity
Once you hit the 40-year mark, forget about hitting PRs on the bench press or deadlifts. Your workout program should have a higher number of reps. You’ll get better muscle growth in the 8-15 rep range, with less risk to your joints and easier recovery.
How would you know if you’re making improvements? Look for an improved form and a better mind-muscle connection. You should have shorter workouts and a better pump, or a better overall sense of well-being when you leave the gym after a workout.
Things NOT To Do
While we can go endlessly about the things you should be changing in your workouts after you turn 40, knowing about the things you shouldn’t do in the gym will set a better groundwork. These are the things you should avoid –
Exercises that put your shoulders in mechanically risky positions (dips, behind-the-neck presses, barbell upright rows)
Exercises that put your elbows under uncomfortable stress (elbow injuries always take longer to heal)
Ballistic or explosive exercises (kipping pullups, Olympic lifts)
Heavy barbell lifts (barbell squats, bench and shoulder presses, deadlifts)
How old are you? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
The Ultimate Landmine Row Guide: Benefits, How To, and Variations
The landmine row is a classic exercise to build a strong back.
The landmine row is an incredibly effective exercise to work your upper body. It is a compound exercise that can help you build strength and add muscle mass to your back.
Your back is the second largest muscle group (after legs). To train it optimally and ensure overall development, you need to perform a variety of exercises to ensure optimal muscle fiber recruitment.
Since you only need a barbell for the landmine rows, you could do it even in a bare-bone gym. The anchored barbell also allows you to get maximum contraction and muscle fiber recruitment in your back while performing the exercise.
What is a landmine?
If the information above has you sold on the benefits of landmine rows but has left you wondering if you would be walking blindfolded across a landmine-ridden field, do not fret. We have got you covered.
To set up a landmine row, you could:
Place a weight plate at one end of the barbell to anchor it to the floor.
Anchor the barbell in the corner of a wall or squat rack in your gym.
Use a piece of specialized equipment like a landmine tube.
Ask your training partner to step onto the other end of the barbell while you complete your set.
Must Read: How The Landmine Press Boosts Strength Training
Muscles Worked
Since the landmine row is a compound (multi-joint) life, it engages multiple muscles, including:
Rhomboids
Teres Major & Teres Minor
Erector Spinae
Posterior Deltoid
Trapezius
Infraspinatus
Latissimus Dorsi
Brachialis
Brachioradialis
Biceps Brachii
Lower Pectoralis Major
Benefits
1. Allows a Bigger and Controlled Range of Motion
Since the barbell is anchored at one end while performing the landmine row, the other end moves at an angle. The angle of the bar allows you to apply force vertically and horizontally. You use a steady, controlled speed to move the barbell in a natural arc instead of in a straight line.
Since the bar follows a natural arc, you will feel more in control while performing the lift and might experience greater muscle fiber recruitment and better muscle pumps as you’ll be able to hold for longer at contraction points.
But why is that, you ask?
Because…
2. Changes in “Strength Curve“
The strength curve of an exercise refers to how “heavy” an exercise is at different points. While using a regular barbell, you will experience the same amount of force whether you are holding it one foot or five feet off the ground. The landmine, however, varies at different points.
When you first lift a landmine off the ground (do not try this in a war-infested zone), it is a horizontal movement, and so you are fighting against gravity – making the movement harder in the process.
However, as you go further up, the weight moves in an arc, increasing the slope. Meaning – Even though there is the same amount of weight on the bar, the higher the bar is, the “lighter” it will feel.
Related: How The Horizontal Row Enhances Solid Back Development
3. Great For Beginners
Since the landmine row has a pre-defined pattern of movement, it makes it easy for beginners to perform the exercise with the correct form. And because the bar moves in an arc, it increases your shoulder stabilizer muscle recruitment which can be very hard to achieve for a noob in exercises like the barbell or dumbbell row.
Check Out: 5 Tips For A Weight Room Beginner
4. Improves Muscle Balance and Stability
The landmine row can be easily adapted into a unilateral exercise which can help improve your muscle imbalances, core stability, and overall body balance.
Related: The Benefits Of Unilateral Training & Why It Matters
5. Reduces Chances of Injury
The landmine row is a great alternative for people with pre-existing back issues as it allows a greater degree of freedom to work around your injuries.
This exercise also places less pressure on your shoulders and spine as compared to the barbell or T-bar row.
Must Read: 4 Golden Rules You Need To Follow To Lift For Decades Injury-Free
Technique
This is how to perform the landmine row correctly:
Secure one end of a barbell in a corner or a landmine attachment.
Load appropriate weight on the free end.
Face away from the anchor point and stand near the shoulder of the other end.
Stand over the barbell with one foot on either side with a slightly wider than shoulder-width stance.
Bend down and grab the barbell with both hands.
Hinge at your lower back and push your hips back as you lower your upper torso until it is at a 30-40 degree angle with the floor.
Slightly bend your knees and keep your back straight. Maintain this position throughout the exercise.
Take a deep breath and brace your core.
Pull the barbell towards your chest while leading with your elbows.
Focus on pulling back your shoulder blades as you elevate the bar.
Pause and contract your lats at the top of the movement.
While exhaling, return to the starting position with a slow and controlled motion.
Repeat for recommended reps.
Pro Tip: You could also use a V-handle bar attachment in this exercise as it can help you get a better grip on the bar.
Common Mistakes
Here are some of the most common mistakes that lifters commit while performing the landmine row:
1. Bending Too Low
Many gym-goers overdo the movement by bending over way too much. Bending over too low has a couple of drawbacks:
You cannot lift heavy as your center of gravity is off. This is a major setback as optimal back training requires both volume and intensity.
Makes your lower back vulnerable to an injury.
On the other hand, some lifters do not bend over at all. You need to be at a 30-40 degree angle with the floor to train your target muscles effectively.
Related: 7 Common (But Lethal) Fitness Mistakes You Need To Avoid
2. Flairing Out Your Elbows
Bodybuilding requires optimal muscle fiber recruitment and annihilation that you can only achieve through a solid mind-muscle connection.
If you flair out your elbows while performing the landmine row, you will not be able to contract your shoulder blades and lats at the top of the movement. Keep your elbows as close to your body as possible to make the most of the exercise.
3. Incorrect Back Posture
You need to ensure that you maintain a neutral spine throughout the exercise. Most lifters either make the mistake of arching their back or worse – hunching over.
The most common reason for a bad form is excessive use of weight. If you cannot maintain a neutral spine or cannot bend over to the 30-40 degree mark, you should drop the weight (and your ego) and try again.
4. Not Trying New Things
Apart from trying advanced training techniques like dead stops, intraset stretching, and varied TuTs, the anchored barbell allows you to try many variations to train your back from different angles. This point is also a perfect segue into…
Variations
Trying different variations and alternatives of the landmine row is a great way to ensure you never hit a plateau. Here are some variations that you need to try in your next back workout:
1. Parallel One-Arm Landmine Row
Since unilateral exercises allow you to focus on one side at a time, they are a great alternative if you are dealing with muscle or strength imbalances.
Steps:
Anchor a barbell in a corner.
Stand on the right side of the barbell so that your left foot is a few inches away from the bar.
Assume a shoulder-width stance.
Hinge at your hips and bend over while maintaining a neutral spine until your torso is at a 30-40 degree angle with the floor.
Grab the shoulder of the barbell with your left hand and place your right elbow on your right knee to help stabilize your lower back and pelvis.
Take a deep breath and pull the bar towards your chest.
Pause and contract at the top of the movement.
Return to the starting position slowly while breathing out.
Repeat for recommended reps before switching sides.
2. Meadows Row
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This variation was made famous by the late, John Meadows. Although the Meadows row primarily targets your back, it also challenges one’s grip and indirectly targets the bicep.
Steps:
Position a barbell in a landmine attachment or the corner of a wall.
Stand at one end of the barbell so that your body is perpendicular to the bar.
Assume a split stance with the inside leg back and the outside leg forward.
Bend forward until your chest is just above parallel to the floor.
Grab the bar with a pronated grip.
Begin the movement by driving the elbow behind the body while retracting the shoulder blade.
Pause and contract your lat at the top of the movement.
Return to the starting position.
Repeat for recommended reps before switching sides.
Pro Tip: In the Parallel One-Arm landmine row and Meadows row, you could also use a bench to add variety to the exercise. Using a bench reduces your core engagement and allows you to focus on contracting your lats and shoulder blades during the movement.
3. Inverted Row
Inverted rows are one of those exercises that look super easy but will have you running on fumes by the time you are done with them – or they are done with you.
Steps:
Stand in front of a squat rack or Smith machine.
Set the bar at the desired setting. If you are a beginner, consider setting it at your waist height as it will allow your arms to fully extend while keeping your body off the floor.
Get under the bar and grab it with a pronated shoulder-width grip.
At the start of the movement, your body will be suspended or just off the floor, with your heels being the only body part in contact with the floor.
Contract your core and glutes and pull yourself up, leading with your chest.
Your body should remain in a straight line throughout the movement.
Pause and contract for a second at the top of the movement and ensure that your shoulder blades are retracted (imagine squeezing a small ball between the shoulder blades) before slowly lowering to the starting position, with your arms fully extended.
Repeat for recommended reps.
4. Seal Row
Seal row is an isolation exercise that will take your back gains to the next level.
Steps:
Elevate a flat bench by placing an aerobic step under each side.
The height of the bench should be adequate so that the weight plates do not touch the floor when your arms are fully extended.
Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
Inhale and pull the bar towards your abdomen.
Pull the bar until it touches the underside of the bench.
Pause and contract your shoulder blades and lats at the top of the movement.
With control, lower the bar back to the starting position.
Repeat for recommended reps.
Related: T-Bar Row Your Way To A Cobra Back: How-To, Muscles Worked, and Variations
5. Pendlay Row
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Developed by Olympic weightlifting coach Glenn Pendlay, the Pendlay row is a bodybuilding exercise that activates muscle groups throughout your body—including your lats, rhomboids, biceps, glutes, hamstrings, and rear deltoids.
Steps:
Stand upright in front of a barbell with a shoulder-width stance.
Hinge at your hips and begin to bend your hips and knees to lower your body toward the barbell.
Grab the bar with an overhand grip and engage your back muscles by rotating your shoulders outward.
Maintain a flat back and keep your chin tucked throughout the movement (as if you were holding an egg under your chin).
Initiate the upward movement by squeezing your lats and pulling the barbell toward your lower chest. Keep your elbows as close to your body as possible.
Pause and contract your lats at the top of the movement.
While maintaining your rowing alignment, straighten your elbows and allow the barbell to travel back toward the floor until the weight plates contact the ground.
Pause for a second at the starting position.
Repeat for recommended repetitions.
Next Read: Annihilate Your Workout with These Landmine Exercises
Conclusion
The landmine row is an effective back builder and should be a part of every lifter’s exercise arsenal. Switching up your time under tension and rep tempos while performing the exercises mentioned above will give you enough variations that will keep you busy for a long time.
Which is your favorite back exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
How To Know If You’re Getting Stronger In The Gym
Steps To Check Your Strength Gains
How would you feel if you were stuck in the same class while all your friends moved onto higher classes in school? Disappointed, disheartened, or dejected maybe? That’s exactly how you feel when you don’t see any strength improvements in the gym.
Assessing your strength improvements isn’t as easy as reading your school’s report card. The thought of not getting anywhere even after putting in your best in the gym is the last thing you want. In this article, we’ll tell you how to gauge your strength improvements.
Keep a Journal
Since we’re referring to schools, let’s talk about another similarity. Imagine going to school and not taking any notes or keeping a journal. How do you think you would fare at the end of the year?
Many people make the mistake of not keeping track of their workouts and wonder why they can’t see any results. While keeping a training journal might sound intimidating, it isn’t as bad or hard as some people think it is.
If you’re wondering – you don’t need to take a diary with you to the gym. You can use your phone’s notes app to put in the details (exercises, number of sets, reps done, and the weights used) of your workouts. You could take things up a notch by adding how you ‘felt’ during the workout.
Shorter Workouts
For some people, the length of their workouts is equivalent to the quality of the session. This is a flawed concept because as you get stronger, you’ll need shorter periods to recover between sets.
The next time you’re done with your training before the usual time, don’t do more exercises to compensate for the extra time. Note it in your journal and lift heavier weights in the next workout.
Feel The Weights
If you’ve been working out for some time, you might have had times when your usual training weights felt like peanuts. Whenever the weights feel lighter, it’s a sure sign that you’re growing stronger.
On days like these when you feel like you can conquer the world, you should go all out in your training. Train as heavy as you can without compromising on your form, and the bodybuilding Gods will surely bless you with gains.
On the other hand, if the weights feel heavier than usual – could be because of fatigue or exertion – you should drop down the weights and go after the pump. If the weights feel light and you’re able to do more reps than usual, you’ve got good news on hand.
Lifting Bigger
This is the most obvious sign of getting stronger. If you can lift heavier weights without compromising on the form, you’ve gotten stronger. After hitting a PR, don’t make the mistake of camping in your comfort zone.
Keep pushing yourself to ensure that you don’t hit a plateau. Getting a spotter, using advanced training techniques like supersets, drop sets, BFR training, intra-set stretching are fantastic ways of improving your strength.
How much can you bench? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
How To Stay on Track and Crush Your Goals After A Cheat Meal
The Cheat Meal Cheatsheet.
If you’ve ever had the feeling of regret and remorse after eating a cheat meal, you’re not alone. A cheat meal can not only demoralize you, but it can also cause setbacks and put you behind on your schedule.
Fitness freaks can only dream of a world where they could eat a cheat meal without compromising on their goals. What if we told you the so-desired parallel universe is a reality and within your grasp?
Start With A Plan
There are two types of cheat meals, first are the ones programmed into your diet plans and the others are unplanned. You should stay away from the unplanned meals and enjoy the programmed cheat meals without any guilt.
Some people try to avoid junk food altogether which is not a great idea. Feasting on the cheat meals comes as a shock to your body if you’re following a balanced and clean diet for the rest of the week.
Adding a cheat meal to your diet plan can help boost your metabolism and burn calories even when you’re not physically active. Once-a-week junk food meal can be incredibly effective if your goal is to put on muscle mass.
Don’t Sleep On It
After you’ve made the cardinal sin of eating an unplanned cheat meal, the worst thing you can do is go to sleep. Try going for a cardio session or at least a walk before you hit the sack.
If you know you’ll be eating a cheat meal later in the day, eat a protein-rich meal before you can get your hands on your favorite pizza. Protein can make you feel fuller for a longer period which can help you in avoiding junk food when you’re hungry and thinking from your tummy.
Put in Extra Work on The Next Day
The best way of getting over the feeling of regret of a cheat meal is to go harder in the gym the next day. You should be doing a HIIT (high-intensity interval training) strength training and cardio session to burn the extra calories.
We recommend doing two cardio sessions for shedding the extra calories. The second should be a low-intensity steady-state session which is to be done first thing in the morning on an empty stomach.
Adjust Your Calories
Calories are the name of the game when it comes to cheat meals and losing or putting on weight. Apart from following a daily caloric goal, you should keep a note of your weekly (and monthly) calorie intake.
If you eat an additional 1,000 unplanned calories on a Sunday, your goal should be to deduct it from the next week’s sum. For example, reduce 333 calories each from Monday, Tuesday, and Wednesday to stay on track with your progress.
Once you follow all these steps, you’ll start to appreciate your diet and fit lifestyle more because you’ll know that falling for a single cheat meal will require you to put in a lot of work.
Which is your favorite junk food? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
How To Get Ready For A Workout – Mentally
This Is How You Can Get In The Zone Before A Workout
Working out is as much a psychological game as it’s physiological. If you step inside the gym while you’re on the phone or hit a workout right after an exhaustive day at work, you’re jeopardizing your gains.
Most people never see the desired results in the gym because their mind-muscle connection isn’t optimal. Arnold popularized the concept of using the mind as a tool in carving your dream physique. In this article, we’ll tell you exactly how to do it.
Follow A Routine
Following a routine starts at going to the gym at the same time every day. You should follow a daily routine to enter the ‘zone’ before you start training. Doing the same things every day can turn into a shortcut to priming you mentally for your workout.
Your routine can go as far as doing the same warm-up stretching routine before you get into the workout. It’s better to delay starting your resistance training than to get into the workout without being mentally ready.
Blast Some Music
Good, loud, energetic, motivating music can solve so many of your problems. If you’re having a bad day and don’t feel like hitting the gym, put on a playlist that’ll make you want to kick some butt.
If you’re subscribed to a music service like Spotify, they have many high BPM playlists which will pump you up for your training. Many athletes have also made training playlists on the platform for their fans to follow.
Watch Motivational Videos
If you are someone who needs more stimulus than just audio, watching motivational videos on YouTube should do the trick for you. Many YouTube channels regularly post new motivational videos to pump you up for your workouts.
Watching videos can be a little more helpful as you can see your favorite athletes doing their favorite exercises and sharing their thoughts on training and life. Podcasts are another way of getting in the groove.
Visualize
Visualization is one of the most under-rated aspects of bodybuilding. Before you get into a workout, you should close your eyes and visualize how you want your muscles to look. Then during your workout, flex in the mirror and visualize your dream physique.
Visualization doesn’t stop at having a picture of your dream physique in your head. You need to put the visualization into action by building a mind-muscle connection during your working sets and contracting the muscles with every repetition.
Use Supplements
With the growing research and development in the health and fitness industry, many supplements have come out in the market which can help boost your mental capabilities for some time.
Pre-workout supplements are a hit with bodybuilders as they help them in delaying fatigue, getting a tunnel vision, better focus, and muscle pumps. You need to figure out what works for you and then double down on it.
What is your pre-workout ritual? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Header image courtesy of Envato Elements
Guide on Injecting Anabolic Steroids
Before injecting an anabolic steroid into your body, there are many things to consider. You should have the proper knowledge or proper supplies and maintain proper sterility. When you ignore the procedure or do not prepare adequately, it can lead to inflammation, infections, abscesses, scar tissue development, muscle damage, nerve damage, […]
The post Guide on Injecting Anabolic Steroids appeared first on What Steroids.
How to Lean Bulk – The Ultimate Guide
How to Lean Bulk – The Ultimate Guide
Before we get to to the million-dollar question, let’s talk about “bulking”. Lean bulking is such a misunderstood concept that most people who start a bulk end up gaining a belly. For a few minutes, forget everything you’ve been told about bulking by the bros.
Bulking cycle is a period of time where you eat surplus calories to gain muscle mass and strength. The sad and inevitable part of a bulking program is that an aggressive caloric surplus state will invariably lead you to put on body fat.
In an effective bulking plan, you should be increasing your training intensity and frequency. Adding more load and volume will provide ample stimulation to your muscles and will make sure you’re not adding too much to your fat reserves.
Like all good things, a bulking period has to come to an end. In the “cutting” phase you will cut the fluff from your body by adding HIIT cardio to your training program and by cutting the carbs and fats from your diet.
Pre-Requisites of a Lean Bulk –
Don’t Eat Like It’s The Last Meal of Your Life
Some people think that a bulking diet is synonymous with cheat meals. You can’t and shouldn’t eat anything you can get your hands on. Just like any other bodybuilding program, you’ll have to follow a strict diet plan for a lean and clean bulk.
A Bulk is Not For Everyone
Probably the biggest misconception about bulk is that anyone can do it. If you’re a newbie or don’t have any gains to show, forget lean bulking. The first goal should be to put on quality muscle mass.
You should only consider bulking if your current body fat percentage is at or around 10-12%. If you’re around 15-20% body fat, you’re already too bulky to start a new lean bulking program.
Calculating Your Caloric & Macronutrient Needs For Lean Bulking
Starting a lean bulking program without knowing the exact amount of calories and macronutrients you need is a recipe for disaster. As someone rightly said, “If you fail to plan, you’re planning to fail.”
If you don’t follow a strict diet, you’ll most likely end up stuffing yourself with empty calories and saturated fats. Ask anyone on a bulking schedule about his exact daily calorie goals and they might tell you that the whole point of a bulking program is to put on size without fussing too much about tracking calories.
Designing Your Diet
The first step in designing the bulking diet is to calculate your BMR. BMR (basal metabolic rate) is the amount of energy required by your body while resting in a temperate environment when the digestive system is inactive. Calculating your BMR is equivalent to figuring out how much gas your idle car consumes while parked.
After calculating BMR, it’s time to compute your TDEE (Total daily energy expenditure) with this formula:
TDEE is the exact number of calories your body needs to maintain itself. In a bulking program, you need to add a surplus to put on some muscle mass. Most people make the mistake of adding too many calories to their diet. In a bulking program, you don’t need more than 200-300 calories to be in a healthy and effective surplus state.
Finding Your Daily Macronutrient Needs
While this might feel a little complicated but learning these steps will put you in total control of your body, and you won’t need a dietician ever again to help with your transformations.
Each macronutrient has a certain amount of calories per gram. While fats contain nine calories per gram, protein and carbs contain four calories per gram each. We won’t get into the roles of each macronutrient as it is out of the scope of the article but each macronutrient is indispensable to the success of your lean bulk.
Starting with Protein
Protein is the muscle’s building block and arguably the most important macronutrient when it comes to gaining muscle size. According to some studies, you need 1 gram of protein per pound of bodyweight to put on muscle mass.
After you calculate your daily required calories using TDEE, you need to gauge your daily protein need. 40:30:30 (carbs: protein: fats) is a dependable macronutrient split for bulking. If your total required calories are 2400kcal, you’ll need 960kcal (2400X40%) coming from protein. You need to be eating 240 grams (960/4) of protein every day to put on muscle mass.
Carbs & Fats Come Second
Calculate your required fats the same way. You’ll need 720 calories (2400X30%) and 80 grams (720/9) of fats. Carbs are calculated by adding the required calories from protein and fats and deducting them from the total amount of required calories.
In this case, you’ll need 720kcal [2400-(960+720)] and 180 grams (720/4) of carbohydrates. The next step would be to use an app like MyFitnessPal to design your meal plan as per your macro goals.
Now that you know this system, you never have to consult a nutritionist for designing a diet plan, your welcome.
Three Main Kinds of Bulks
The Relaxed Bulk
The relaxed bulk is probably the most common type of bulk. It doesn’t require any calorie or macronutrient tracking. You eat the usual food (in higher quantities) and gain a decent amount of muscle mass. People also run the risk of gaining a higher amount of fat in the process.
The Lean Bulk
The lean bulk is what most people want to do but end up doing the relaxed bulk because of a lack of knowledge. It is the structured approach to bulking where you track your calories and macronutrients. In the lean bulk, you gain maximum muscle and minimum fat.
The Maintenance Bulk
Maintenance bulk is very similar to lean bulk. The only difference here is that you won’t be eating the surplus 200-300 calories. Eating right around the maintenance level will in theory only make you gain muscle mass and no fat.
Tracking Your Progress
Tracking progress is one of the most overlooked aspects of lean bulking. You need to know the realistic rate of muscle growth to be able to track and compare your progress. Your bulk progress will depend on your training experience.
Training experience can be categorized in a few different ways, with the most popular one developed by Lyle McDonald. His method is based on years of proper training:
Have you ever tried lean bulking? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.