Stimulate; don’t annihilate.
If you want to increase your strength or muscle mass, the solution is obvious: Add some kind of resistance training to your workout routine, whether that’s lifting or callisthenics.
But did you know that you need to train in two different ways to maximise strength or muscle mass?
In today’s article, I’m going to cover exactly that and more, including:
Let’s start off with strength.
Tackling plateaus is what clueless people on the internet do instead of tracking, reviewing, and deciding. Wrestling with plateaus is what people do instead of waiting.
You know that you need a caloric deficit to lose fat and you have done the math to work out your starting calories.
Fast forward a few weeks: You’ve been dieting hardcore and you’ve seen some losses… but now it looks like you’ve hit a plateau.
Well then, time to lower calories.
Wait a second! Is this really your best option?
It’s true: When fat loss plateaus, increasing the calories you burn or reducing the calories you eat will help you kickstart the process again.
However, opting to lower calories as soon as the weight on the scale stops moving might be overkill. So, in this article, I’m going to cover:
More often than not, these tweaks will help my clients see a change without touching their food.
So strap in and let’s get into it.
Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success. Greatness will come.
In the lifting community, some people believe you must go to failure on every single set because, “no pain, no gain, bro!”
Other people claim you must avoid failure because, “injury and fatigue, bro!”
But which one is the best approach to optimal muscle growth? Is there a single best approach?
This article will tackle these questions and cover the following points:
Winning a trophy is not as difficult as defending it.
Regular readers of this blog will already know that fat loss requires a caloric deficit.
In most cases, if you are not seeing any fat loss, the reason is that you are not in a deficit. And yet, what if you have been dieting for some time and you have seen results, but they have just stopped coming?
Maybe the solution is not to diet harder, lower calories, and increase activity levels, even though this can sometimes be a viable strategy to get out of a plateau.
Maybe this time the solution is – gasp! – to take a break from the diet and enter a maintenance phase. Counterintuitive much? Hear me out.
In this article, I will do my best to cover:
I have often said that it’s as complicated as you want to make it. The mentality of ‘just pick up heavy stuff’ will only get you so far. As you improve, your training must evolve.
Lifting is a game of diminishing returns.
When you start, you can grow muscle just by looking at a dumbbell. You will be able to lift more weight or do more reps in almost every session without having to think about it.
Alas, a few months later, your progress slows down. Sometimes, it stops altogether.
What do you do now? You need to become more strategic.
This article aims to arm you with some knowledge to keep getting results from your training.
First things first…
A personal trainer who likes bodybuilding, superheroes, and bread.
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