Training is training right? You get to the gym, hit 3 or 4 exercises for the particular body part and then go home. To me, this sounds like the type of athlete who has perhaps lost their direction and is simply going through the motions. If this sounds like you then you need to buck this habit and get back on to the growth fast track! Here are 5 performance enhancing tips which will be sure to take your training to the next level.
Press pen on paper!
If you are struggling to gain size it could well be due to the fact your strength levels are stuck in a rut! For the next 6 weeks make it your goal to lift heavier than week before on specific exercises without fail! You will need a training partner because to achieve this you will need spotting beyond failure. Write down what you can lift on a compound movement for each body part and make your mission to lift more next week and more reps! For example, if you bench press 100KG for 6 reps, next week bench press 105KG for 7 reps with a training a training partner. This will be extremely hard and it will require doing several forced reps but this will give your body NO CHOICE but to get bigger and stronger!
The chances are if you have been struggling to make gains you have started doing more sets and maybe extra workouts! DON’T! This will just exhaust your muscles and take you into a catabolic state opposed to an anabolic state. Instead, train four times a week and focus on smashing every workout as it comes as we said in point one! It is about making each workout count and making it a quality session each and every time!
Make it rain!
With H2O! Water is such an underestimated component among gym bunnies! Here is a little secret, I am going to tell you the name of the single most anabolic substance in the world! WATER! Think about it, you can have 400g of protein going down your throat a day along with the same amount of carbs and 200g of healthy fats. Let’s go even crazier and say this is all organic so it is of the highest quality and top it off you are using a huge range of the very best supplements and even ‘additional’ supplements. If your muscles are dehydrated all of this means JACK! Water enables all of these nutrients and ingredients to work, transporting them to the muscle cell as well as other relevant places. The fact you are failing to break through plateaus could simply be because you are constantly dehydrated. This doesn’t necessarily mean you are thirsty or suffering with headaches, but for anybody who trains 3 to 4 times a week you should be drinking a minimum of 4 litres of clear water a day! Tea and coffee do NOT count because they are in fact diuretics!
This comes as no surprise but it would be irresponsible of me to write about breaking through barriers without making you ask yourself, ‘is my diet really good?’ Way too often do I come across people who say their diet is ‘amazing’ to find it is quite the opposite. If you are content with your physique that’s cool, if you are not then you really need to get your game together and eat properly! If your diet isn’t bang on then this is great news because it is SO EASY to break through this barrier, just eat right! Make sure you are eating 1.5g of protein per pound of body weight from very lean quality sources. Things like ham and other deli meats, sausages and burgers don’t count! Shoot for the same level of carbohydrates from sources like sweet potato, brown rice, brown pasta and oats. With your fats go for around 0.75g of fats per pound of body weight and you will be on to a winner with sources such as flaxseed oil, egg yolk, red meat, nuts and Udos Choice!
With everything point which preceded this point covered, supplements are your answer! As a seasoned gym monkey you probably use a whey protein or even a whey isolate protein if you are more sophisticated. However there is so much more to supplementation than just protein! Sure, protein is essential but to break boundaries you need products which will stimulate a reaction which will take your strength and growth levels through the roof! For maximum muscular stimulation I RECOMMEND the following supplements.
With this said, there really is no reason as to why you cannot break through the barriers which have been holding you back! Take these 5 points on board and smash down that wall in front of you partner!