Tag: Strength Training

How to Choose the Right Bumper Plates for your Home Gym

How to Choose the Right Bumper Plates for your Home Gym

Are you thinking about creating a new home gym or upgrading your existing equipment? Buying the right equipment is a fundamental task and investing in the right bumper plates is what you can’t ignore. Bumper plates are one of the most popular and effective weight equipment. These weight plates are available in almost all gyms.

But you might be confused about which bumper plates to choose for your home gym. Don’t worry; we are here to make it easy for you. The guide will help you choose the right type of bumper plate for your home gym. Let’s read further about the bumper plates to understand the basics first.

Bumper plates are commonly found in all modern gyms. They are mainly used for Olympic barbells. Due to their popularity, they have many competitors. You won’t be able to choose the right one for you without knowing enough about these plates.

Bumper plates are made up of dense rubber and come in pounds or kilos. The purpose is to offer you a similar weight lifting experience as other plates. But they tend to bounce back, saving your gym flooring from getting damaged.

Not only this, but the thick protective rubber layer prevents the bending of the barbell. No noise, no wear tear as a beginner, no damages to the floor nor the barbell; all these things make these bumper plates different from other plates.


Olympic Snatch Exercise

Best Bumper Plates for your Home Gym

Because of the popularity and fame, there are so many competitors. The different types of bumper plates in the market can confuse us. But the best thing to do is to understand the basics and types of bumper plates.

It is vital to know for what purpose you are buying them. It can be powerlifting, weight lifting, strength training, etc. So, if you want to get the best ones for your home gym, spend some time on the information.

There are different types of plates to help you with your desired training. Here are the types of bumper plates:

  • Training plates
  • Competition plates
  • Technique plates
  • Change plates
  • Fractional plates

The material difference also plays a vital role. Unlike cast-iron plates, bumper plates purely consist of rubber and not with a coating only. It makes a huge difference between the bumper and other plates. The bumper plates can virgin rubber, recycled rubber, and urethane. All three are good, but you should look for the factors according to your requirements.

Bumper Plate Stats

There are some factors you should look for when choosing the suitable bumper plates for your home gym:

Bending: When the rubber quality is not good, or the plate is not built correctly, you will notice plate bending. It should not happen. Only a good quality rubber build plate can save you from this problem.

Durability: Durability should be your top priority. If there is a crack on the inner steel ring, it will result in uneven load, so make sure you buy the high-quality bumper plates which don’t crack easily even after frequent drops.

Sliding: Good bumper plates should have a properly fitted steel ring for the bar sleeve to avoid too much movement while sliding when needed.

Bounce: Bouncing back is what makes bumper plates different from others. Check for the right bounce, as too much bounce can cause problems, too.


Benefits of Using Bumper Plates

Buying a good bumper plate can make your training journey better and interesting. There are several benefits of using these bumper plates; some of them are:

Safer

Unlike other plates, bumper plates are pretty safe to use, especially for Olympic lifts. You can easily drop them from overhead without worrying about the ground or floor.

Silent

Steel plates produce a horrifying sound, whereas bumper plates are known to be silent. Because of the rubber usage in manufacturing, there is no noise even on frequent dropping.

Versatile

Bumper plates are great for various workouts. You can use them both ways, with or without barbells. They feel stable on the bar as well.

Long-lasting

Unlike other plates, bumper plates are less prone to damages. They don’t even damage the flooring. With fewer cracks and damages, you can use them for a long. They are pretty durable and reliable. You don’t have to worry while dropping them frequently because they will not harm you or your gym equipment.


Exercises You Can Do with Bumper Plates

With or without barbells, bumper plates are great for a healthy workout. You can use them in any desirable way according to your training program. If you have set up a new home gym or upgraded, the appropriate bumper plates will be highly suitable for simple yet effective training. There are many exercises you can do with these plates, such as:

Snatch

How To Snatch

  • Lift off from the start position to just below your knees
  • Push your legs together to raise the bar towards your knees. Your legs will then straighten slightly.
  • Keep your chest and back in neutral positions.
  • The hips and shoulders both move up at the same moment, keeping the same angle.

Clean and Jerk

Olympic Power Snatch with Bumper Plates

  • Step up towards the bar until it is approximately in the middle of your feet.
  • Lean forward, and hold the bar with an overhand grip.
  • Take a deep breath and brace your core.
  • Smoothly and quickly lift the bar. Squat again to take the bar at the front of your shoulders. Remain straight on your legs.
  • To push the bar up, bend your knees slightly.
  •  Grab the bar by ducking under it, and then catch it straight up with your straight arms.
  • Begin by stepping back with your front foot, then move forward with the back foot. Continue this process until your feet are side-by-side.
  • Then, control the bar with straight arms high above your head, and you will be standing with your feet together again.
  •  Control the bar by lowering it.

Overhead Press

Overhead Military Press Exercise

  • Your feet should be shoulder-width apart. Keep your knees straight and your hips open. The barbell should be held in front-rack, with your elbows pointed forward and your hands shoulder-width apart. This is your starting position.
  • As you exhale, tighten your core and squeeze your shoulder blades together.
  • Press until your arms are fully extended. You should feel as if you are pushing your head through the window made by your arms.
  • Engage your back muscles, and then, while exhaling, return the barbell to its original position.
  • For more reps, you can repeat these steps or put the bar back on your power rack to finish this exercise.

How To Overhead Military Press >>

Squat Thruster

Front Squat Thruster Exercise with Bumper Plates

  • Stand straight up with your feet shoulder-width apart.
  • Place the barbell on your shoulders.
  • Your palms should face each other and your elbows slightly in front.
  • Stand while raising the bar overhead.
  • Perform the same movements with regular thrusters.

Deadlift

Deadlift with Bumper Plates

  • Move up to the bar until it is just above your middle foot.
  • Take a deep breath, exhale and then lean forward to grab the bar.
  • Keep your hands on the handle, relax, and raise the bar.
  • Keep the bar near your body and straighten your back until you stand straight.
  • With control, lower the bar to the ground.
  • Continue to take a deep breath and do the same for each rep.

How To Deadlift: The Complete Guide >>

Squat

Back Squat with Bumper Plates

  • The bar should be placed on your upper back. Take a deep breath and brace your core. Then, unrack the bar.
  • Two steps back, adjust your foot position.
  • Good technique will allow you to squat as deep and deeply as possible.
  • You can control your movements by stopping and reversing them. Then, extend your legs and hips again.
  • You can either exhale while going up or you can breathe at the top.
  • Repeat for as many reps as you can.

How To Squat: The Complete Guide >>

Bench Press

Bench Press with Bumper Plates

  • Place your back on the bench and pull your shoulders together. Keep your chest open.
  • Hold the bar slightly wider than your shoulder.
  • Then, take a deep breath and slowly unrack the bar.
  • Keep the bar at a comfortable level until it touches your chest just below your sternum.
  • Exhale and push the bar up.
  • Continue to hold the top position for another breath, and then repeat the cycle for as many reps as you can.

How To Bench Press: The Complete Guide >>

Overhead Lunge

Barbell Walking Lunges with Bumper Plates

  • Hold barbell overhead.
  • Lunge. In order of ascending difficulty, you can go backward, forward, or, heck, sideways–exerciser’s choice.
  • You have many options for changing it up. Holding one or two bumpers or kettlebells in each hand is an option. The single-arm version allows you to hold the object in one hand, which places more emphasis on your core.

You can even try some other workouts without barbells, like plate curl, pate push-ups, front shoulder raise, plate planks, and more. They can be unique for your training program bringing some change for increased motivation. But, everything depends on the correct selection of bumper plate so it can be comfortable a reliable for you and your training.


Buying Tips and Traps to Avoid

Bumper plates are usually common for Olympic weightlifting. But buying them for your home gym is never a bad decision. They are good for many reasons and training types. But getting the right one matters the most, especially for newbies. Here are some tips to help you buy the best one for your home gym without getting into the trap:

Material

The popularity of these bumper plates is increasing day by day, due to which the manufacturers are doing different things to bring the cots down. Look for high-quality urethane bumper plates. They are odor-free, reliable, and flexible. Some manufacturers use low-quality rubber or urethane while adding cast iron core. So, check the purity of the material before buying.

Weight Accuracy

The stated weight should match the weight of the bumper plates. A slight difference is tolerable. But a weight variance of 3% or higher is not good.

Warranty

You should not buy a product for your gym without a warranty. Every good-quality bumper plate comes with a warranty. And that is what you deserve as a buyer.

Width & Diameter

The width and diameter of the plates should meet the IWF standards to avoid inconvenience. 450mm diameter and 50.4 mm collar opening is recommended for bumper plates, and they should be close to these values.

Color Coding Accuracy

Usually, black bumper plates are better to buy as a standard code, but you can look for various even colors. The only thing is that they should match the IWF standards.

Printed or Raised Letter

We usually see printed weight indications, but they fade away with time. So, if it’s possible, buy the ones with raised letters.

Steel Hub

Most of the trainers prefer steel hubs and not brass ones. Stainless steel with chrome or zinc plating is a fine option for reliable bumper plates.

Drop Test

Drop test is getting common; reputed manufacturers will have drop test data on the website. You should check for the maximum number of drops to get an idea.

DMOOSE brings you top-quality bumper plates to challenge your weight training, bodybuilding, strength training, Olympic lifting, and powerlifting routines. The most important thing about bumper plates is the quality construction. And here, you get the most durable and reliable bumper plates.

These long-lasting plates will stay silent while not bouncing back too much. The standard diameter matches the IWF standard so that you don’t face any inconvenience. Its 2-inch opening is suitable for the Olympic barbell.

Moreover, they are safe and stable to be used even in small spaces. Therefore, these exceptional bumper plates are what you need for your home gym. You don’t have to think twice while buying your home gym equipment from here.


Conclusion

Choosing the right bumper plates for your home gym can be challenging. But you can make it easier by understanding the purpose. Once you know everything about bumper plates, you will be aware of the available options. It is vital to focus on the requirements to get the best one for your gym.

Don’t forget to keep the essential tips and factors in your mind before purchasing to meet the standards. Moreover, buying from reputed manufacture should be the only choice to avoid inconveniences. Bumper plates can be a great addition to your home gym; if chosen correctly. Throw some weight around your gym with the help of your favorite bumper plates and enjoy your training journey.

Strength Training Programs >>

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Core Stabilization is Key to Success in Sports Athletes

Central Core Stabilization is Key to Success in Sports

Every professional athlete understands the importance of central core stabilization. And while some still underestimate its impact on one’s exercise effectiveness, more and more people start to implement core training into their workout routine. Ask any famous professional coach like Lucas James, and they will tell you that you will not get anywhere if you do not take care of your central stabilization.

Why is that? We will discuss it in a minute. Below, you will find all the information regarding central core stabilization, how it is essential to success in sport, and the best core exercises to add to your training routine. Read on and see for yourself how to take your workouts to the next level.

Definition of Core Stabilization

Core stability can be defined as an ability to control your body position and motion of the trunk over the pelvis and leg. That allows optimum power generation, distribution, and control of force and motion along the kinetic chain.

Central stability comes in handy, especially during the rotational movements, which are
required in almost any sport. In other words, every time you swing a tennis racket, shoot a football, throw a handball, or turn when skiing, it is your core stability that allows you to do it effectively.

That is not all, though. Strong central stability also allows athletes to hold their body
positions for an extended time. For instance, if you are a swimmer, your core is vital for you to maintain your hydrodynamic line in the pool. The same goes for runners, who require a strong core to maximize their power output.

Central Stabilization & Injury Prevention

Athletic performance is one thing. However, as mentioned in the title, there is much more to central stability than meets the eye. Whether you are an athlete or not, core stability plays a significant role in injury prevention.

Focusing on central core strength will help you stabilize injury-prone body areas and
rehabilitate lower limb injuries. That is because when the core is weak, an athlete starts
overusing other muscle groups in order to generate the force and movement they want. That puts more strain on muscles and joints, increasing the risk of injuring them.

For example, various researches have discovered that knee injuries are usually associated with weak hip muscles. Those force athletes to shift weight from their trunks to their knees, making them more prone to tearing. Because of that, a majority of conditioning and rehabilitation programs have started to emphasize hip strengthening and central stabilization.

Best Exercises to Strengthen Your Core Stability

Now that we have discussed how central core stabilization works and why it is the key to success in sport, it is time to show you what you can do to strengthen your core and improve its stability. Let’s take a look at some of the best exercises you can incorporate into your training routine:

1 – Marching Hip Bridge

This exercise focuses on lumbo-pelvic stability. To perform it, lay on your back with hands placed by your side. Then, lift your hips to the bridge position. Next, lift the right foot off the floor to 90 degrees at the hip and knee. Return the foot to the floor and do the same thing using your left foot. Repeat it 20 times while keeping the hips lifted and maintaining a neutral pelvis.

2 – Supine Toe Taps

Supine toe taps is a perfect exercise for core stability. Lie on your back on the floor with your arms by the side. Engage the abdominal muscles and draw the navel toward the spine.

Then, lift your knees to 90 degrees, and on a two-count, lower your right foot to touch the floor. Perform the same thing with your left foot, and repeat it 10 times.

3 – Plank With Torso Rotation

This one focuses mostly on core strength and shoulder stability. Position yourself into the traditional forearm plank. Then, lift the top arm over your chest and use your rib cage to rotate your body and draw your hand underneath the ribs. Repeat it 10 times and change sides.

Final Thoughts on Core Stabilization in Athletes

As you can see for yourself, central core stabilization is vital for improving your athletic performance. Moreover, even if you are not a professional athlete, maintaining a strong core will spare you a lot of trouble with potential injuries. With that in mind, make sure to implement the exercises provided above into your training. Also, remember that there are many more core stabilization exercises. We have merely scratched the surface.

For more information, we recommend contacting a professional physical therapist. They will tell you everything you need to know about strengthening your core. Then, contact a coach who will ensure you do all the exercises correctly. Central stabilization is not something you should underestimate, so it is vital to make sure you do everything the right way. Otherwise, you risk severe injuries.

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How Muscle Imbalance Affects Your Workout Routine & How to Fix It

How Muscle Imbalance Affects Your Workout Routine & How to Fix It

What happens when you get muscle imbalances, and how does it impact your workout? Learn what you can do to fix muscle imbalance to get the most out of your workout routine.

The Easy Way to Find and Fix Muscle Imbalances

When you put in time in at the gym, you want to see positive results. All that hard work should reward you with a good physique. But sometimes you could run into an obstacle such as muscle imbalance. Although fixable, this is a condition that makes it difficult to reach your fitness goals on time.

You can also use muscle recovery supplements to reach your goals faster, but this is a whole new topic for discussion.

Once you notice some muscle imbalance symptoms, it’s important to fix them ASAP. And here we will teach you how to do it.

What is Muscle Imbalance?

Before we address how to fix muscle imbalance, it’s important to know what this is, exactly. Muscle imbalance is a condition when a muscle (or muscle group) on one side of the body is bigger, weaker, and/or smaller than the one on the other side.

While this condition can develop anywhere on your body, the most common types of muscle imbalance are Upper and Lower Crossed Syndrome.

  • Upper Crossed Syndrome occurs on your upper body – with shoulder, neck, and chest muscles.
  • Lower Crossed Syndrome follows the same logic – it’s when you have an imbalance of lower body muscles. The most common one is in the pelvic area.

Muscle Imbalance Causes

There are a lot of causes of muscle imbalance. But the most common one is when you train one muscle group while neglecting the other. For example, doing more reps on dumbbell curls with a strong arm could cause muscle imbalances between the weaker and stronger arm. So it’s always important to incorporate a workout routine, that helps you to balance upper and lower body workout to develop a proportionate physique.

You could also suffer muscle imbalances because of bad posture, inactivity, natural development, or exercising with improper form.

How Muscle Imbalances Affect Your Workout Routine

Strengthening your muscles is beneficial. But if you focus on specific areas and neglect others – that is when you may suffer from muscle imbalances. And this condition is a lot more serious than you might think. Because muscle imbalance can affect posture and lead to limited mobility. If several muscle groups are not functioning efficiently, the imbalance can change the joint path of motion. This places you at risk of injury while lifting heavy objects or during routine workouts.

Shortened muscles can alter joint movements and cause difficulties that prevent you from fully extending and using your muscles. This means your joints don’t get the support they need to stay healthy. You may also experience muscle imbalance causing the pain, because of shortened hip flexors, which cause knee and low back pain.

There’s an increased risk of injury, which includes damage to tendons, connective tissue, muscles, bones, ligaments, and joints. Besides, imbalances in your muscles are a rather cosmetical issue too, that can affect your self-esteem and confidence.

How to Spot Muscle Imbalances

Muscle imbalance diagnosis is easy. The first type of imbalance you can notice is asymmetry. Grab a measuring tape and compare your muscles. Also, take some time to analyze the connection between your lower and upper halves and the front and back muscles to spot flaws. it’s also a good idea to take pictures from different angles. If you have a muscle imbalance, it will usually be visible.

How to Prevent Muscle Imbalances

You can prevent muscle imbalance by incorporating a workout program, based on compound exercises that build your entire body. But overall the best way to avoid muscle imbalance is to work on every area of your body. Don’t obsess about building huge muscles in a single area! If you’re doing lunges or lifting weights, always do the same amount of reps on either side.


How to Fix Muscle Imbalances

In order to avoid and fix muscle imbalances, it’s useful to remember several tips that will help you battle it:

1 – Unilateral Exercises

Unilateral exercises are probably the best muscle imbalance treatment. These are single-leg or arm movements, that ensure that each side of your body works as hard without your dominant muscle aiding the weaker side. The main benefit of these exercises is the fact that you’re using both sides of the body equally.

2 – Begin With the Weaker Side

Naturally, one side of your body will be dominant. You’ll favor the stronger side even without knowing because it feels easier for you. So if you’re right-handed, your right side will usually be dominant and vice versa. But always try to prioritize your weaker side, if you wish to avoid and fix muscle imbalance problem. It will also protect you from any muscle imbalances that might occur.

3 – Use Your Weaker Side to Set Workout Volume

If you choose to train the dominant side first, the weaker side will struggle to keep up. The best solution is to use your weaker side to set the workload. Starting on your weaker side helps you determine the amount of work your stronger side will do. This in turn stops the dominant side from outworking the other side. If you want to do 4 sets of 10 reps on lunges and the weaker side can only handle 7, that’s the number your stronger side should do as well, even if you can do more with it.

Always strive for balance.

4 – Perform Additional Workout on Your Weaker Side

Balancing the load of work on both sides is not enough to address the existing problem. You must also do additional workouts on the weaker side. Exercises, such as muscle imbalance stretches, will help you fix the proportional imbalances.

Increase workout load on the weaker side, or reduce the workout load on your dominant side, if you wish to maintain the same routine. An extra workout on the troubled area of the body will speed up recovery.

5 – Fix the Underlying Issue

Every problem has an origin, so if you fix your muscle imbalances and forget about what caused them, you might be back there sooner. While all these strategies will fix your muscle imbalance, you should explore other possibilities. Maybe your technique is wrong, or you’re not focused enough. Also, you could be struggling with flexibility or mobility, making it difficult to perform certain workouts.

For example, limited mobility on one shoulder can affect your shoulder and bench press workout and result in one side taking more work than the other. Once you identify the underlying problem, improve your mobility and flexibility around that area to prevent the imbalance from coming back.


Conclusion

Muscle imbalances are a part of the workout process. Ignoring them could lead to injuries since both your posture and flexibility are affected. Besides, you don’t want to be lifting weights when your body cannot maintain the perfect proportion you require to stay on your feet.

Before you get started fixing your muscle imbalances, probe your condition to understand the underlying problem, which you must address first, then embrace a workout routine that ensures balanced input between the weaker and dominant sides of your body.

And that’s all there is to it! Hopefully, we managed to answer all your questions regarding muscle imbalance, and how you can fix it.

Do you have additional tips to share? Let us know in the comments below, we would love to know!

More on Fixing Joint Pain and Correcting Muscular Imbalances >>


Author’s bio: The writer is Thomas Nemel. He is passionate about writing and enthusiastic about bodybuilding. In his spare time, he likes to ride his motorbike. Thomas always tries to engage people in healthy living through his writings.


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Sandbag Training | Using Sandbags For Strength Training

Sandbag Training

Using Sandbags For Strength Training

Using sandbags for strength training has been around for quite some time. But not everyone has jumped on the bandwagon and traded their dumbbells for a burlap sandbag.

Besides being cheap to purchase (or making one yourself), sandbags offer several strength benefits that make it worthwhile in adding to your workout routine.

Here are a few examples…

Sandbag Training

Builds Core Strength

It’s always a good idea to strengthen your core muscles as much as you can. Core exercises strengthen your underlying muscle tissue and can help to prevent injuries.

When doing a sandbag strength training routine, you’re engaging your core muscles with almost every movement. Even if the exercise itself is not entirely focused on core strengthening.

A sandbag shifts it’s center of gravity constantly. Which feels different and often more difficult when compared to traditional weights. Also, by switching between different types of sandbag fillers, you can add diversity to your workout.

Sandbag Training Doesn’t Require Much Space

Barbells, plates, machines, and squat racks can all take up a lot of space. If you want to improve your strength, using sandbags for weight training is not only affordable, but they also require very little space. This makes them perfect for home gyms and home workouts where you can have a flexible way of working on your strength whenever you feel like it.

You can also take them anywhere. So if you ever find yourself somewhere lacking exercise equipment, for example when traveling, then getting a sandbag could be the answer!

Versatile Exercises

Sandbag workouts are not only effective but also versatile. You can use them for almost any type of exercise.

They can be used for traditional compound exercises such as squats, bench press, power cleans, deadlifts, and more. And because sandbags are soft, they have a low impact on your joints and you can perform less rigid movements.

There are exercises that are unique to sandbags such as the bear crawl; which are good for building stamina and working the core. There are also bear hug squats which are a good alternative to the front squat.

When it comes to cardio-related exercises, there are sandbag sprints and carries. These are not only high-intensity but they also heavily work the legs.

In a similar way you might use a wobble board for stability and balance, this sort of training can also be developed with a sandbag. You can even combine the two for a crazy stability building session. This work with unstable objects can be useful for many sports.

As you can see, sandbags can replace a lot of the equipment needed for most exercises.

Sandbags Come In Different Types

No matter which level you are in your fitness or strength training, you’ll find that there is a sandbag to accommodate your needs. Some bags can weigh up to 400 pounds; which are perfect for those wanting to gain serious strength.

You can also choose from different material qualities, the number of handles, and sizes.

As mentioned earlier, it’s possible to use different filler weights; you can add or remove them accordingly to suit different workouts. This makes them perfect for CrossFit routines where different exercises are performed in a single session.

Pricier sandbags can be water-resistant and withstand heavy-duty usage. With all the different sandbags available on the market, you shouldn’t have a problem finding one that can suit your level of fitness and your exact requirements.

Various Strength Training Variables

When compared to weight training, using a sandbag offers an excellent range of training variables to enhance your strength. Your body’s position, holding position, and the plane of motion can have a larger scale by using a sandbag when compared to traditional weights.

For example, there are around 11 positions to hold a sandbag versus only four positions when using a barbell. There’s a whole list of possibilities of training variables when you use sandbags.

These ways of lifting sandbags and making changes to your body’s position can alter how an exercise feels and the results that come afterward.

Also, planes of motion with a sandbag, such as shoulder squats, rotational lunges, and lateral drags, can make your strength training more elaborate and progressive.


Conclusion

Sandbag training can be a game-changer for your strength training routine. Depending on your fitness level, there is a lot of gym equipment that a weighted bag can replace.

As we’ve discussed, there are so many exercises that are possible with one training bag.

Progressing your strength training is very achievable using heavy sandbags. And if you want a versatile workout that you can perform almost anywhere, then a sandbag is a fantastic option!

Muscle Hypertrophy and Strength Gain 101

Muscle Hypertrophy and Strength Gain 101

As we quickly approach fall season for many high school and Collegiate athletes across the country, strength gain and muscle hypertrophy are common goals for many athletes. What are some ways that we can promote strength gain as gym-goers and athletes? Let’s take a look…

This is a Guest Post from EverybodysPersonalTrainer.com


Keys To Building Muscle Size and Strength

Linear Progression

Before we can discuss muscle hypertrophy and strength, we need to first take a look at the physiological response our muscles have to exercise. When a load is placed upon a muscle belly, the muscle tissue is broken down and thus needs time to recover. During this recovery process, your muscles adapt by growing bigger and stronger; through muscle hypertrophy.

So it goes without saying that one of the most important ways to increase muscle size and strength is to linearly increase the load upon the muscle in the form of increased poundage.

Proper Rest

Ample rest and recovery time between bouts of exercise is also very important for strength and muscle gain. Have you ever heard the saying that you grow and become stronger outside of the gym? Therein does lie the truth. Much of the adaptation that is being made is happening on those rest and recovery days outside of the gym.

Proper Nutrition

Now that we have discussed load and weight-bearing activity as well as rest and recovery, we now have to consider proper nutrition. Protein is responsible for building, maintaining, and repairing muscle tissue. As a strength athlete or gym-goer looking to promote strength gain, it is very important to get at least 1 to 1.5 grams of protein per pound of bodyweight daily. Ideally spacing these meals at 2-3 hour intervals throughout the day is best.

According to personal trainer Eric Leader, post-workout protein and carbohydrates are essential. It is said that the 30 minutes after a bout of exercise is typically called “the anabolic window” and is an excellent time to take in additional protein.

Consistency

Finally, consistency over time may be the most important factor to increase muscle size and strength. As long as you exercise consistently over time, you will experience results. The name of the game is to stay vigilant and to stay in it for the long haul.

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