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:
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…
Proper nutrition is the difference between feeling exhausted and getting the most out of a workout.
“Peri-workout nutrition” is a science-y term for the food you eat before, during, and after your training sessions.
Enhancing this aspect of your diet can have the following benefits:
In this article, I will consider three different time windows – pre, post, and intra-workout – and cover when to eat, what to eat, and why to eat it whether you are an endurance athlete or a physique trainee.
For both types of athlete, carbohydrate and protein are going to be the most important macronutrients to consider.
An important caveat is that the overall quantity of both carbohydrate and protein consumed within a 24-hour window is going to affect your performance far more than individual meals. So ensure that this is always your first priority.
With that said, let’s dive into today’s hot topic.
One month on testosterone therapy versus three months
In this month’s update on my journey as a transgender bodybuilding trainee, I’m going to talk about my experience with medical transition from female to male and the effects this has had so far on my training, nutrition, and body composition.
At the time of writing, I have been medically transitioning for four months, from March 13th 2020, but I will primarily reflect on the first three months.
The aim of the article is to cover:
The purpose of this piece is to share my experience in order to educate transgender and non-transgender individuals alike, and to provide anecdotes and observations on how medical transition can change training, nutrition, and body composition in a transgender person who trains to improve their physique.
As a final disclaimer, I want to point out that this is only my experience.
I am not a medical professional, so I am not going to offer any form of advice.
Anything I share in this article is personal, individualised to me, and meant to inform, not make recommendations.
Without further ado, let’s delve into the update.
Understanding motivation is one of the most important things we can do in our lives, because it has such a bearing on why we do the things we do and whether we enjoy them or not.
I have recently posted a poll on my Instagram stories, asking my followers if they were staying on top of exercise.
“No” was the most popular answer.
In another poll, I asked “Why?” and offered two options: “No guidance” and “Low motivation”.
“Low motivation” received an overwhelming 100% response.
What many of us might not realise is that your initial motivation is fuelled by a sense of novelty and inspiration to achieve success.
Unfortunately, neither of the two lasts long.
Your shiny new training program becomes old news in a couple of weeks.
And your long-term goal of losing 50lbs can seem too far away when you step on the scale and you’ve only lost half a pound this week.
Once your starting levels of motivation are running low, don’t wait to wake up one day and find them miraculously restored.
Spoiler alert: It won’t happen.
Instead, become the architect of your own motivation.
One way to do this is to accomplish a workout when it’s the very last thing you want to do.
This will boost your confidence and thus perpetuate a positive feedback loop of success, followed by a sense of accomplishment and renewed motivation, followed by repeated success.
In this article, I will cover my top tips to do exactly that.
A personal trainer who likes bodybuilding, superheroes, and bread.
Want to work with me? Check out my services!