Who doesn’t want to be able to lift heavier right? I mean chances are you if you are in the gym and pushing yourself, your goal is to lift heavier and increase the amount you can lift. But maybe you’ve leveled out. You’ve been trying to increase how much you lift but it’s just not working out.
Well have you focused on an area that could quite possibly make you stronger all the way around? What am I talking about? Your core.
So much of our overall strength can truly stem from our core. Many of our lifts come from our core, it’s somewhat of our base and foundation for all of our lifts. So by increasing its overall strength, we can increase how much we can lift on other lifts as well.
So what are some of the best ways to strengthen your core? Well there’ s a lot more than just planks for building a solid core.
Reverse ups are a great option to build your core.
Squats, both front and rear squats can greatly aid your core and lower back strength.
Starfish crunches and ab wheel roll-outs are a couple of other great exercises, that allow you to build your core.
So regardless of how you do it, focus on building your strength and watch your other exercises improve as well. If you are looking to get started, check out free video course that includes 5 days worth of home workouts.
When it comes to building muscle it can be frustrating when you don’t see the results you want. But why is it so hard to put on lean muscle mass? After all, you are faithful to get to the gym, to exercise, and work your ass off, but still your results are just sub par. What are you missing? Or should you just give up?
Well it’s probably something you are doing outside the gym that is affecting your gains. So what is it?
It’s your nutrition. I know you might ask what that has to do with building muscle, but it has everything. This was something I completely missed when I first started out on my workout journey. I lifted consistently and saw little to no mass gains. I wanted to transform from skinny to buff, but all I got was skinny to a little less skinny.
When you are trying to put on muscle mass you’ve got to be eating for it. Your muscles can’t grow from nothing. They have to have something to feed off of in order to grow.
If you already struggle with keeping weight on, then the addition of lifting to this is going to add quite a few extra calories that you will need to pack in. While the range varies according to your age, height, current weight and activity level, typically it ranges between 3,200 and 4,000 in order to gain weight. And you want to aim to gain weight while you are lifting and lifting hard.
Do you struggle keeping to your fitness goals? Is it difficult to stay on track? You do awesome and kick ass for a week or two but then fall off the band wagon? If so this one thing can help you stay on track. Now I’m a firm believe that there are no quick fixes and it takes time to build muscle and get in shape. But this one thing is the closest thing to a hack.
So what is it? Meal prep!
Meal prep is hands down one of the most important things to keep you on track? Why? Because if your food intake start to go downhill, chances are your gym workouts will follow suit. You’ve got to be taking care of what you put in your body.
But that’s hard! I mean just meals alone we’ve got 21 a week, plus our snacks! And time is crunched. All the more reason to prep! You have to go grocery shopping anyway so I’m not even going to factor that into your time.
So when you are ready to meal prep, lay everything out so you know what you have. Cook all your meats, cook your veggies, and cook your carbs. Add them together and put them in those throw away tins that you can throw in the oven. Add sauces and seasonings to each and you are done! Throw them in the freezer and don’t worry about your meals for the week. The same can be done with your lunches.
If you think this takes too much time, it actually saves time by cooking it all at once, and what’s more when your food is on track and you don’t have to think about it, you tend to stay more focused on your other fitness goals as well.
So take a half this weekend or whatever day you have off and get your prepping done.
One of the biggest reasons I hear that people don’t hit the gym is that they don’t have time. I get it, life is busy. I run a business, work full time, have 2 kids, it gets busy. Something comes up at work and you have to stay late, and there goes your gym workout.
But just because you can’t get in a full workout doesn’t mean you should abandon it all together. There are so many options for you to do in order to still get a workout in.
First of even if you can only work out for 10 minutes, that’s 10 minutes more that you would be getting. Don’t underestimate what you can accomplish in a short time.
There are tons of workouts you can do from home with no equipment (check our our free video course to see 5 days worth of workouts to get you started).
What happens if you completely skip it today, is it gets easier to skip it tomorrow, and then the next day and the next. But when you get your workout in, even if it is a short one, it keeps you on track.
So next time you think about skipping your workout, get something in.
If you have looked at anything to do with weight training, fitness, or exercise chances are you’ve noticed something. There are a million and one different opinions. Do this diet, do this program, take this supplement, drink this crazy drink and you will magically sprout muscles, lift cars, and have washboard abs. This drives me crazy when I see people trying to sell stuff that will do this. And I talk about it a lot on my YouTube channel.
If only right? So how do you know what to listen to? Well for starters, if something sounds too good to be true, chances are it is. Have you ever bought in to a miracle product? You saw the before and after pictures of others who had tried it and then after doing the program yourself found it didn’t work for you. Know why that is?
Because while those products may not be necessarily bad, it’s not the product that has gotten the results for those “success” stories. Those people who find success are ones who also work out, and change the way they eat in addition to the product.
Despite what marketers tell us, and advertisements show us, nothing can replace putting in the work. Clean eating, and exercise when stuck with for some time will do the trick every time.
So the next time you see a success story, just know you don’t have to shell out a ton of money for their product, because that’s not where success comes from.
When it comes to gaining muscle if you’ve got a fast metabolism it can be difficult to get enough calories in to gain muscle. Typically it has to hover in the 3,000–4,000 range (depending on your size).
Getting that amount of calories in clean calories is extremely hard, and often you have to eat so much you feel like throwing up.
That’s where protein powder comes in. It’s not just for building and repairing muscle that’s been broken down, it’s to aid in hitting our calorie intake. Adding in a couple scoops of protein in some milk twice a day can be the difference between gaining muscle and staying the same size. I talk about that a lot in my free course and how it’s important to keep track of your calories.
Think about it 500 calories a day is all it takes to gain one pound a week. That’s about 3 scoops of protein and 2 cups of milk. That’s it! You can have that before (or after) your breakfast, and before bed. For more on supplements, including whey protein and a few others you should be taking, check out the podcast above.
So if you are trying to increase your gains, chances are you are working on those arm muscles. I mean who doesn’t want to have some great guns popping out from those short sleeved shirts?
But are you going about it the wrong way? We all know about those popping biceps, but we may be missing out on the muscle that can drastically make our arm muscle bigger. The tricep muscle.
The tricep muscle is under-rated because the biceps get all the credit. Our tricep muscles actually do most of the functional work in our everyday life. So most of the movements that require us to use our arm muscles use the tricep muscle. Not only that but it makes up most of upper arm muscle. The tricep is considerably bigger than our bicep muscle.
By focusing on tricep workouts we can drastically increase our overall arm size. Throw in a couple tricep exercises each day with your other exercises for extra growth.
There are so many great tricep exercises too. From skull crushers, to pulldowns, to kickbacks.
There are so many different opinions on working out and how much is too much. There are those who say you need lots of rest, and minimal workouts, while others tout that you should rarely take a rest day.
The way our muscles grow is we stretch the muscle fibers and put them under enough tension so that our muscle fibers get tiny tears in them. Then during the resting phase, our muscles repair themselves and build new muscle fibers over the tear (kind of like a scab). This makes the muscle denser and stronger.
Now our bodies need about 72 hours for the torn and stretched muscles to heal.
Typically if you are doing a workout routine, you workout a different muscle group on each day of the week. Using this method though we typically hit each muscle group only once a week.
That is not enough for really great gains. You need to be working out muscle groups at least twice a week. To do so, double up your muscle groups. For instance instead of taking a shoulder day and then a leg day, combine the two. By doing this you can get all your muscle groups done in three days. For example: Day 1 — Chest and Triceps. Day 2 — Back and Biceps. Day 3 — Legs and Shoulders.
Then you can repeat those days. You are still getting 72 hours in between the muscle groups being worked out, and yet are getting in two workouts on that muscle group each week.
Do you have that one muscle group that you wish was just a little bit bigger? You’ve been working out that muscle group and yet it just doesn’t seem to be getting where you want it to go. There is a way to really make that particular muscle pop and it’s not as hard as you would think.
First off, figure out what muscle or muscle group you really want some extra emphasis on. Once you do, figure out two exercises that really target it, pick ones you hate, because typically the exercises we hate are the ones that stretch and grow us the most.
Now what you are going to do, is each day after your workout, go do these two exercises that target the specific muscle. Regardless of what you worked out that day, whether it was the same thing or something completely different.
When you do this, you are going to be working these muscles out much harder since it’s going to be every day, and since you are only hitting it with two exercises, you don’t have to worry about fatiguing the muscle too much. This is where the compound effect comes in to play. Small changes done repeatedly over time make huge results.
So if you are wanting to bring that one specific muscle group up in size, start doing this.
Walk in to any vitamin or supplement store and it can be overwhelming at the amount of products available. Do you need them? What even are half of them?
While there are a lot of hyped up products that you don’t need, there are a few tried and true ones you do.
For starters whey protein is a must if you are trying to gain muscle. Aim for a clean protein powder with no fillers. Typically protein powders that you find in grocery stores or superstores have a lot of fillers, get a clean protein from a reputable company that specializes in supplements.
Second you should be taking creatine. Creatine is something that is naturally occurring in our bodies. Our body creates creatine to release ATP. ATP is what gives us energy to function. So the more ATP we have the better we can perform in the gym.
Two other supplements that I recommend are fish oil and Glucosamine tablets. Lifting can put a lot of strain on the joints and our fluidity, which is why it’s so important to take these.