How to Make Gains in the Gym
Are you looking to buff up a bit, but you don’t know where to start? You work in sales with Haines, so you have no idea how to make gains in the gym. The good news is, anyone can grow muscle and get that perfect physique. You don’t need to be a bodybuilder or personal trainer to do so.
Let’s look at some tips to help you get started.
Fuel Your Body
Fuel Your Body
You can hit the weights seven days a week, but if your diet is off you won’t see much of a difference. In essence, you’re wasting a lot of time. It’s vital you get your diet structured appropriately before you start going to the gym.
You can use calorie calculators online to get a general idea of just what your body needs depending on your goals. These calculators are a rough estimate, so you want to be sure to pay attention to your body’s reaction to the calories suggested and adjust accordingly. Remember: protein is key for building muscle.
Catch Some Z’s
Sleep is underrated, but adequate sleep is paramount to getting gains. Strength training puts strain on your body. Your muscles grow by them being torn during workouts. You’ll see the progress once the torn muscles rebuild.
This is precisely why healthy sleep is so important to your success in building muscle. Your body needs time to restore, and the best time for your body to replenish and repair is when you’re sleeping. Quality sleep also gives you the energy you need to power through the next day’s workout.
Consistency is Key
You’re not going to see optimal results if you don’t remain consistent with your workout routine. Creating a regular gym schedule prepares you for success. We know that life gets in the way sometimes, but to get maximum results you must remain disciplined.
The first few weeks will be the most challenging to overcome your desire to skip a workout. However, it takes 21 days to build a habit. If you can hang in there for 3 short weeks, the gym will become a part of your daily routine – like brushing your teeth.
Progressive overload is key to consistently building muscle. Progressive overload means you are gradually increasing the intensity of each workout. You can do this by increasing the weight, reps, or time under tension.
If you’re unsure on when is the right time to increase your intensity, pay attention to how many reps you can do with good form. If you started at 6 reps, but you start to be able to complete 10 reps easily – it’s time to up the weights.
Form > Heavy Weights
Form is everything when it comes to strength training. If you are curling 100 pounds, but you are using momentum and swinging them up – you’re not doing it right. Without proper form, you won’t be targeting your muscles properly and are more prone to injury.
Start with lighter weights, and perfect your form before moving heavier. There are a variety of online videos to teach proper form, or you could consider hiring a personal trainer at the start of your fitness journey.