1- Use Bands and Chains to Improve Resistance Curves
Gym hacks to speed up muscle growth can involve the use of bands and chains to improve resistance curves. Bands and chains provide a high rate of force through the full range of motion, allowing for greater muscle tension. Resistance bands can be used alone, or anchored to a sturdy device such as an Athlean-X coach or barbell. Adding resistance bands to dumbbell curls can even out the strength curve of the exercise. Chains and bands can also be used to increase time under tension, as the resistance increases as the barbell goes up. To take advantage of these gym hacks, incorporate 20-30 minutes of weight lifting and strength training into your workout routine. Varying your exercises with bands and chains will help you see results and increase your muscle mass.
2- Training Time
If you’re looking to get your muscles growing, it’s important to incorporate some effective gym hacks into your routine. One such hack is to increase the weight you lift each week by about 5%. This helps your body adapt and builds strength faster. Additionally, it’s beneficial to train with a spotter when lifting near your one-rep max or pushing past failure on muscle-building sets. To further boost your muscle-building efforts, focus on resistance training (weight lifting) four times per week. Finally, it’s important to eat more, especially protein, to help fuel your muscle growth. Following these hacks will help you build a better body, more strength and transform the efficiency of your training time.
3-Using Bands And Chains To improve Resistance Curves
Using bands and chains can help recreational athletes improve their strength and speed in their exercises. This is done by matching their leverage, as the bands and chains provide more resistance in the top position when the athlete is strongest and less resistance in the bottom position when they are weakest. Studies have shown that adding bands and chains to lifts can increase power output, help with sticking points, and increase strength by 10-30% over 6-12 week training periods. This technique, referred to as accommodating resistance, can be used on any exercise with an ascending strength curve such as squats, bench press, and deadlifts. Additionally, using bands and chains can help athletes increase strength more at long muscle lengths.
4-Train Later In The Afternoon to Early In The Evening
Exercising in the late afternoon or early evening may be optimal for many people, as research has shown that they can take up to 20% longer to reach exhaustion during this time. This is due to the body’s natural temperature, which is at its peak for strength training during this period. Additionally, the body’s metabolism is more likely to adapt better to later workouts. Lastly, strength and flexibility increases are also seen during the late afternoon and early evening. Therefore, if it fits into your day, it is best to train later in the afternoon to early in the evening for optimal results.
5-Perform the ConcretricProtion of The Bench Press As Explosively As Possible
Performing the concentric portion of a bench press as explosively as possible is a great way to increase strength and muscle size. It’s important to focus on the priority muscle, as well as increasing the eccentric work rate to avoid injury. Before attempting a 1RM, a quick bout of low-volume, explosive-force upper body movements can enhance results. Training with 12-20 sets of chest exercises weekly is recommended for optimal results. When using lighter weights, keep a firm grip and squeeze the shoulder blades together, pressing as explosively as possible. This will help build explosive power and improve bench press performance drastically.
6-Focusing on Your Priority Muscle Groups
The Weider Muscle Priority Training Principle states that muscles that need to be trained first should be given the highest priority. This concept is based on the idea that energy levels and mental focus are crucial for achieving a specific training goal. To ensure success, it is important to first visualize the desired outcome and then commit to working on weak points in the workout. Furthermore, it is necessary to have symmetrical form throughout the body, rather than just focusing on one specific muscle group. Additionally, it is important to avoid neglecting certain muscle groups while giving special treatment to others. A good way to ensure that all muscle groups are trained is to add rest days between workouts, however this will also mean having to wait longer before training a muscle group again. To achieve optimal success, one must also understand the basic anatomy of muscles and strive for balance between muscle groups.
7-Consume Caffeine Before Your Morning Workout
Consuming caffeine before a morning workout can be an effective way to improve physical performance. Studies show that, on average, caffeine is absorbed from the stomach within 15-45 minutes, making it ideal to have your coffee around 45-60 minutes before a workout. Caffeine can help to reduce post-workout muscle soreness, as well as extend anaerobic activity. It can also help the body burn more fat during exercise. While the effects of caffeine vary from person to person, it is generally accepted as a safe and effective ergogenic aid for exercise. For best results, regular coffee drinkers should have their coffee around 45-60 minutes prior to their workout.