When you thinking of muscular people you probably relate them to lifting heavy weights. Well there is much more to that, that thousands of people don’t even know! There are advances in muscle building that help improve you physical appearance and strength that just doesn’t relate to lifting heavy weights! Some of the industry’s best minds have collaborated on to develop and prove some of the most useful research that the fitness-inclined can put to work for better results! Keep reading on to find out how you improve your fitness in many ways more than one!
Often times lifting heavy weights will be the number one reason to help you gain the muscle strength you want and help you reach your fitness goals. However, there is going to be a point in your journey to reaching those fitness goals where you find yourself at a standstill. There are many reasons as to why you could be experiencing this downfall, but with the new advances in muscle building; these will help you to get you back on track to the ultimate result that you’ve been dreaming of reaching! Below is a list of ways to increase switch up your workouts alongside of lifting weights!
What Are The Advances In Muscle Building?
It’s always important to switch up your workouts if you are looking to gain more muscle weight. Whether that be switching up your routine or doing something else beside lifting heavy weights. Now we’re not saying you should completely eliminate lifting weights from you routine, in facts we’re saying the complete opposite. With these advances in muscle building they will help you speed up the process of gaining muscle. Here is a list of the best ways to switch up your workouts:
- Biking. A group of scientists came to the conclusion that combining aerobic training and lifting certainly did not totally negate strength and size gains. When they did examine the different kinds of aerobic activity, they found that most of the anti-anabolic effects could be blamed upon running and it’s repeated impact, and that adding cycling to a strength training program didn’t hinder gains in size or strength at all.
- Faster Presses. Study was done on two groups of individuals for 6 weeks on the bench press. They had one group press the bar as fast as they possibly could for every single rep. The other group pressed half of their maximum speed for every rep. Long story short, the trainees who pushed every rep as fast as they possibly could gained, on average, about twice the strength.
- Squatting. Don’t just squat for size! The squat is the king of all exercises and in a recent study from a group of researchers that, in fact, you can gain more squat strength by supplementing your squat training with other lower body exercises like the leg press, lunges and deadlifts. Each individual did that same amount of lower body training but some only squatted and some used a variety of other exercises in addition to the squat. More variety led to more well rounded quad development and was also shown to be superior for increasing the trainee’s squats.
- New Supplementation. In a very recent and soon to be published study shows that arachidonic acid supplementation boosts both strength and hypertrophy along with a lifting program, compared to placebo. The reason this trial is interesting because of the size of the trial was big enough to show an effect unlike other trials and arachidonic acid is an 6-fatty acid is sometimes looked down on for those trying to optimize their omega-3 to omega-6 ratio, but may be particularly beneficial for athletes.
- Cissus.Cissus has been proven to improve join pain considerably and not just in people with a very specific pain condition. There are two things that stick out about cissus: it has a quick onset unlike many other pain-targeting supplements and the dose attainable by supplementation is enough to have a positive effect.
- GLP-1. One thing that’s true about everyone who wants to lose weight is to either maintain or increase their resting energy expenditure. GLP-1 is one of the most underutilized ways to do this. Fermentable fiber and milk proteins are examples of these. Eating more foods that stimulate this “incretin” hormone can encourage the body to act as if you have eaten a properly satiating diet and respond with a greater energy burn.
- Beets. Increasing nitric oxide levels in your body can boost your exercise performance. However, many of the supplements that you see on store shelves to little to increase those NO levels. Beets on the other hand have been proven to boost those NO levels and turbo charge your performance.
- HMB. For years, HMB overpromised and underdelivered in terms of results, except for in beginners. However, a slightly different formulation of HMB, a free acid form, has showed extraordinary results for strength and muscle gain in a trial. This form of HMB is more bioavailable and is absorbed more quickly, which is theorized to be the reason for better results.
- More Protein. New research tends to be showing that you can spare more muscle by jacking up your protein intake while saving the cuts for elsewhere. Scientists from the UK placed two groups of resistance-trained athletes on a diet for two weeks. Each group reduced their caloric intake but one of the groups ingested a small amount of protein and the other group ingested a larger amount of protein. The individuals consuming the lower protein diet lost approximately 3 pounds of muscle mass, while the athletes consuming higher protein diet lost less than a pound of muscle mass.
- Low Intensity Recovery. After a high intensity workout, males performed one of the following recovery routines by either moderate intensity running, or low intensity running. The testosterone/cortisol ratio was more than two times higher in the low intensity running group as compared to the higher intensity running group. It was concluded that that resistance exercise followed by low-intensity aerobic exercise maximizes the anbolic response.