Unlocking Gains: Navigating the Journey to Muscle Growth
Updated: Feb 1, 2024
During my first year of college, I got really into weight lifting. I hit the gym six times a week, spending two hours each session. It was enjoyable, but the results I expected weren't showing up. Month after month, my muscle mass didn't change much. I was puzzled—I was working hard and eating lots of protein, so what was going wrong? Turns out, there were a lot of mistakes I didn't realize I was doing that were holding back my gains. And guess what? It's a mistake lots of people make.
HOW you lift is more important than how MUCH you lift.
When first starting to lift, it can be hard to understand exactly how to do a particular exercise or what muscle group it is supposed to hit. You make your best attempt at the exercise and it seems easy so you increase your weight. It still seems easy so you increase it even more. You repeat this process until the exercise becomes hard. However, week after week it seems like it is not getting any easier. You end up plateauing and don't seem to be gaining any muscle in the targeted area. These two result generally indicate you are not doing the exercise correctly. When starting a new exercise it is important to do research into what your form should look like as well as what muscle group you should feel it in. If you do not feel anything in the targeted area with a fairly light weight when doing a large amount a reps, doing it with a heavier weight generally will not make you "feel it" more. The most progress you will make in the gym is if you do all the exercises correctly. It will also help prevent against injury.
Balancing Macros
It has become common knowledge that if you are going to lift to build muscle you need to eat more protein in your diet. However, what I didn't realize in my early years of lifting is how important the other macronutrients are. Carbs, fat, and protein make up your three main macros that you should be tracking. The reason carbs are so vital to muscle growth is because they contribute not only to fueling your workouts, but also recovering from your workouts. Carbs also help prevent against muscle loss. Healthy fats are important because they help balance hormones which help promote muscle growth.Omega-3 fatty acids also has anti-inflammatory properties which creates an environment that is more conducive to muscle growth.
Balancing macro intake looks different for every person. I personally eat a distribution of 30% calories from protein, 25% calories from fats, and 45% calories from carbs. This split works good for me and my metabolic rate, however, this distribution might look different than your macro percentages. Generally, a person with a faster metabolism should consume more carbohydrates in their diet. What has worked for me is eating the same number of grams of protein as my target weight in pounds. For example, if I am 190 pounds and my target weight is 200 pounds I would eat 200 grams of protein a day. From there, I would balance my grams of fat and grams of carbs based on my macro percentages. So I would, in this example, need to eat roughly 300 grams of carbs and 83 grams of fat each day. One great tool to track macros that I have used is the My Fitness Pal App. This app makes it easy to log food and track your caloric and macro intake.
Meeting your macro goals becomes a breeze with the inclusion of protein powders and bars in your nutrition arsenal. These supplements are a powerhouse of protein and carbs, providing a convenient way to bridge the gap. Among my top picks for supercharging muscle gains are the delectable Think Brownie Crunch protein bar and the GNC Mass XXX Chocolate protein powder. Not only do they taste great, but their nutritional profile also proves to be exceptionally beneficial. For those seeking a preworkout boost to fuel their sessions, I wholeheartedly endorse PMD Pump Fuel. A word of caution, though – this preworkout is potent, so ease into a full serving if you're new to preworkout supplements. To make your shopping experience a breeze, I've included handy links to these stellar products at the bottom of this blog.
Consistency is greater than Intensity
When first starting to workout it can be very easy to go 110%. However, you will find very quickly that this rate is not sustainable. This can be discouraging when you feel like your level of effort is never consistent. There will be days that I know that my max effort level will only be at 60%, however, still going to the gym will keep progress moving moving forward. It is ok to have days where you are not going be able to give it your all. If you only go on days you feel like it and can give that 110% intensity, you will be going to the gym very sparingly and this will hurt your progress.
Rest Days is where the progress happens
Rest is the unsung hero in the realm of weight lifting and muscle gain. When you lift weights, you're essentially breaking down muscle fibers, creating microscopic tears in the process. It's during the rest periods that the real magic happens. Adequate rest allows these damaged fibers to heal and repair, a crucial phase in the muscle-building journey. Think of it as the body's construction crew coming in to patch up and reinforce the structure. Without ample rest, these fibers don't get the chance to mend, hindering the potential for muscle growth. So, when aiming for gains, remember that quality rest is as vital as the time spent pumping iron. It's during those moments of repose that your body transforms the hard work in the gym into tangible muscle development.
Conclusion
In conclusion, this exploration into weightlifting and muscle building encapsulates a journey marked by challenges and continuous learning. From initial puzzlement to recognizing impactful mistakes, the path emphasizes that "HOW you lift is more important than how MUCH you lift." Navigating macro complexities underscores the role of carbs, fats, and proteins in muscle growth, with a personalized macro distribution offering a blueprint for nutritional success. The instrumental role of protein bars and powders, exemplified by favorites like Think Brownie Crunch and GNC Mass XXX Chocolate, provides a practical approach to meeting macro goals. Recognizing that consistency trumps intensity and acknowledging the significance of rest days offer a holistic strategy for sustainable progress. In conclusion, it's a journey of understanding, respecting the body's need for rest, and strategically fueling it for a stronger, healthier version of oneself. May these insights guide you, and may your gains reflect a holistic journey toward well-being. Lift on!
Think Protein Bars (20g protein)
GNC Mass XXX (50g protein)
PMD Pump Fuel Preworkout
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