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Did you know that muscles are quite challenging to build and maintain?
Lifting weights doesnt guarantee a super-sculpted body, so the idea that weightlifting makes you bulky is nonsense.
But anyone can follow these simple rules.
Here are my three non-negotiables and why adherence to them is important.
While youre here, why not grab one of thebest protein shakersfor your next workout?
What are the 3 non-negotiables for building strength and muscle?
Its not just men building their confidence, alongside muscle and strength, in the weights room.
Firstly, building strength and growing muscle follow slightly different exercise protocols.
But more on that later.
Heres what you should probably know.
Progressive overload
Here are your first buzzwords: progressive overload.
This refers to your progression as you get stronger and fitter.
Progressive overload doesnt just mean adding load as you get stronger.
you could progress in various ways based on factors like your goals, training jot down and frequency.
Incrementally increasing your training volume allows your body to build slowly and recover from the stress that exercise creates.
You cant build up unless you break down.
you might learn overload and how to utilize ithere.
If youve hit a training plateau, chances are, your body needs a change in stimulus.
Think about a marathon runner you dont run 26 miles overnight.
The same goes for growing and strengthening your muscles.
Protein, protein, protein
The next buzzword: macros.
We live in a world obsessed with trackingeverything, and theres usually an app for it too.
Remember to enjoy your food, which means finding balance rather than monitoring every morsel you eat.
For most people,I dont recommend counting calorieseveryday long term.
While carbs are your exercise fuel, protein is your muscle-building power tool.
Adequate protein intake is associated with growing and maintaining muscle and helping you to recover.
Your body breaks protein down into amino acids, which can be used as currency for building muscle.
Your diet is also responsible for body composition.
Did you know that muscles are quite challenging to build and maintain?
Lifting weights doesnt guarantee a gym-honed bod.
Body recomposition is the combination of fat loss and muscle growth that determines physique.
In other words, quite a lot of work for most people.
you could also be a pro bodybuilder without achieving any maximal strength outcomes.
Strength training alters your power output, whereas hypertrophy increases muscle fiber size.
you’ve got the option to use anonline protein calculatorto estimate your recommended protein intake.
Rest days
Lastly, lets talk about recovery.
Thenumber of rest days you really needdepends on how you exercise and how often.
If you suspect you might be training too much, dont be afraid to dial it back.
Overtraining could result in injury, meaning you might be forced to rest.
It can include gentle, low-impact options like a walk or swim.
Consistency is the key to progress; if your body cant rest, your muscles cant recover.
I recommend one to two rest days for most people mixed in with training days and active recovery.
A simple way to stay active when you’re not training is to go for a walk.
Bottom line
Want to get stronger or build muscle?
This brings me to my last point: hormones.
Yes, we all have hormones.
I make note of how Im feeling throughout the month to optimize training performance.
Listen to your body and adapt accordingly if you oughta.
Its actually smart to make a call based on hormones, not weakness.
