Whether you are a man or a woman, your body looks and feels better when you have muscle! But so many people have a hard time with muscle gains. They go to the gym, sweat, workout like crazy, and feel sore the next day. But week after week, they have very little to show for their efforts.
If you can relate, you’ll definitely want to read this entire blog post, because the truth is, it’s easy to have muscle gains once you understand some key fundamentals. With this in mind, here are some ways you can begin to maximize your workouts and get the gains you want.
Train Later in the Day
So many people try and get their workout out of the way first thing in the morning. But when you train at the end of your day, you can load your meals prior to your workout. This gives your body the most amount of fuel so your body has what it needs to perform optimally and recover quickly.
What time of day is optimal? Studies have found that the sweet spot lies between 4 and 7 p.m. If you train any later, you run the risk of disrupting your sleep cycle. And that’s not good for muscle gains, as quality sleep helps repair your muscle and ensures more positive anabolic effects. And if you REALLY want to help get those gains, be sure to have a casein protein shake before bed, aiming to get between 20 and 40 grams of casein. Your body will use this protein while you sleep to repair and build your muscle.
In the world of muscle gains, it’s all about getting enough carbs and protein, but your body also requires proper hydration to build new muscle. If you haven’t heard, your body is made up of 70% water. Athletes and body builders need to be sufficiently hydrated so they can perform at the right intensity to build lean muscle.
Many people confuse hunger pangs for dehydration. Be sure to sip water throughout the day. And hydration is more than just water, it’s about balancing water with electrolytes. We lose a lot of electrolytes through sweat, and electrolytes control muscle contractions. I suggest you stay away from sports drinks as they contain too much sugar. Your best bet is to buy an electrolyte supplement in capsule form.
Optimal Frequency is Key
If you want your muscles to grow, you’ve got to give them plenty of stimuli. This means you need to train at least four times per week, focusing primarily on large muscle groups. Your mission is to split your workouts so that you have at least 36 hours between training the same muscle group. This gives your body adequate time to recover and get stronger before hitting those same muscles again.
So let’s do some quick math for optimal frequency: you’ll want to train two muscle groups per session, with at least four sessions per week. This will ensure optimal training frequency AND recovery.
You don’t need steroids to get big muscles. There are plenty of natural supplements that will help you maximize your workouts and get those gains. For instance, before your workout you may want to add some branch chain amino acids (BCAAs), creatine and beta-alanine to a protein shake. These supplements will give you natural energy and improve endurance.
There’s no need putting your body through pain just to get subpar results. If you follow these tips, you’ll find your workouts and results are better.
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