Alright, I won't make this about my Senior year college roomate (2013) Kaden Hush, who is the World Strongest Bencher in the entire World as of 5/27/2023 and super stoked. Not only as one of my best men in my wedding or a sponsored athlete for Up-Dx.com , but as an amazing human and supporter of personal growth. Such a great guy.
Alright, anyways... (ha)
Surrounding myself by these manly men really helped me with my success. I could see first hand how it is done and also these strongest men in the gym are also the nicest, usually as well. I learned these people were not to be intimidated by, but more to look up to.
Building muscle the old-fashioned way involves a combination of resistance training, proper nutrition, and consistency. Here are some key principles to follow:
Resistance training: Incorporate regular strength training workouts into your routine. Focus on compound exercises that work multiple muscle groups simultaneously, such as squats, deadlifts, bench presses, rows, and overhead presses. Perform these exercises with proper form and gradually increase the weight or intensity over time to challenge your muscles.
Progressive overload: Continuously challenge your muscles by progressively increasing the weight, repetitions, or intensity of your workouts. This principle of progressive overload stimulates muscle growth and strength gains. Gradually increase the resistance or intensity as your muscles adapt to the workload.
Proper form and technique: Pay attention to proper form and technique during exercises. This helps target the intended muscles effectively and reduces the risk of injury. If you're new to strength training, consider working with a qualified personal trainer who can guide you on proper form.
Sufficient rest and recovery: Allow your muscles time to recover and grow between workouts. Aim for 48 to 72 hours of rest before working the same muscle groups again. During rest days, focus on activities that promote active recovery, such as stretching, foam rolling, or low-impact cardio.
Nutrition: Consume a well-balanced diet that supports muscle growth and repair. Ensure you're getting adequate protein to provide the building blocks for muscle synthesis. Include lean sources of protein like chicken, fish, eggs, tofu, and legumes in your meals. Also, prioritize whole foods, such as fruits, vegetables, whole grains, and healthy fats, to provide the necessary nutrients for optimal muscle growth.
Caloric surplus: To build muscle, you typically need to consume a slight caloric surplus, which means eating more calories than you burn. This surplus provides the energy and nutrients needed for muscle growth. However, be mindful of not overeating excessively, as it may lead to excessive fat gain. Aim for a moderate caloric surplus of around 200-500 calories per day.
Consistency and patience: Building muscle takes time and consistent effort. Stay committed to your training and nutrition plan over the long term. Results won't happen overnight, but with consistency, you will gradually see progress.
Sleep and recovery: Quality sleep is crucial for muscle recovery and growth. Aim for 7-9 hours of sleep each night to support optimal muscle repair and overall well-being.
Stay hydrated: Drink enough water to stay hydrated, as it plays a role in muscle function and recovery.
Monitor progress: Keep track of your workouts, strength gains, and physical changes. This allows you to see your progress over time and make necessary adjustments to your training and nutrition plan.
Remember, everyone's body is different, and results may vary. It's essential to listen to your body, work within your limits, and consult with a healthcare professional or certified trainer if you have any specific concerns or health conditions.