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Gym Hacks and Tricks for Bigger and Stronger Muscles
Get Bigger and Stronger With These Gym Hacks
If you’re like most people, you weight train to get stronger and muscular. Sticking to the vanilla training techniques might work in the long run but why stick to the slower path when you can speed up the progress by making a few tweaks in your training?
As you incorporate the hacks in your workouts, you’ll feel an instant effect on your muscles. With the tips mentioned in the article, you can train smarter and make your workouts more effective.
Use Fat Grips
Fat grips can add to the bar width which can make it harder to hold. The difficulty in holding onto the bar recruits your forearms which can spark arm development. Although most people use the fat grip for their arm workouts, you can throw them onto the bar in almost every bar exercise like the bench press, rows, side lateral raises, etc.
A thicker bar can result in an even distribution of pressure throughout your palm which could mean lower stress on joints like the shoulders and elbows. You’ll have no choice but to acknowledge the pump using thicker grips has on your muscles.
Tweak Your Deadlifts
If you’re tall or have longer legs, deadlifting with the orthodox stance might not be the most effective technique for you. While training, you need to remember there is no “one technique fits all”. You need to experiment with the form until you find the one which works the best for you.
A tall person has to bend more as compared to a shorter guy while deadlifting. For people with longer legs, a normal deadlift might feel like what deficit deadlifts are for average height people. Performing sumo squats or using a trap bar is a better alternative for the normal deadlifts for tall people. The two variations of the deadlift are also great for people with lower back problems.
Go Beyond Failure Every Day
Most people misunderstand the concept of “overtraining” and don’t push the boundaries when it comes to training to failure. If a person is overtrained, his nervous system breakdowns, and he’ll have problems recovering from workouts or an illness.
Most people will never be able to reach the “overtrained” state even if they wanted to. While hitting failure in every workout is important, you don’t need to do so in every working set. You can train to failure in the last set of an exercise. So you’ll be hitting failure in five sets if you’re performing five different exercises in a chest workout.
Perform Pin Presses
Pin presses are one of the most effective and yet underutilized training techniques. People with shoulder rotator problem or stiff shoulder blades will have a problem in performing the compound pressing movements like bench press, military presses, etc.
Performing pin presses can reduce the tension on your joints as you can limit the range of motion to your liking. Pin presses can also help you lift heavier weights without the risk of an injury. You can also perform the pin presses on the leg exercises like barbell squats.
When in Doubt, Go Heavy
If you are a weight room regular, chances are that you regularly find yourself in a position where you don’t know how much weight to lift. In such a situation, most people make the mistake of using lighter weights in their first set.
Using weights that are too easy to lift can mean you have wasted your first set. You should always go for the challenging (read intimidating) weight. If you fail to perform the exercise with heavier weights only then you should drop down the weight. In case your first set was too easy, consider the set to be a warm-up and have a go at it again with heavier weights.
Have you ever tried pin presses in your workouts? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Dwayne “The Rock” Johnson Announces He Will Compete In A Bodybuilding Show This Year
Former pro wrestler and jacked action movie star Dwayne “The Rock” Johnson has officially announced that he will step onto the competitive bodybuilding stage in 2022.
Dwayne “The Rock” Johnson has always been known for his incredible mass monster physique put on display in countless Hollywood action movies. He has also been known to be a lover of competitive bodybuilding – even planning the Athleticon event set to feature a star studded IFBB Pro show (it is unknown if this will still happen after many setbacks). Now it seems that the muscle-bound actor has built up enough passion to actually step onto the competition stage. Dwayne “The Rock” Johnson officially announced that he plans to compete in a bodybuilding competition before the end of 2022.
The announcement comes via an interview with the UK-based outlet Bodybuilding Today – who interviewed The Rock during his recent stay in Hawaii. However, he has yet to make the announcement on any of his official social media channels.
The Rock has given no specific information, such as what league he plans to compete in or when exactly we can expect to see him on stage. His only promise was to prepare to step on stage before the end of the year. He went on to state that he has been a life long fan of bodybuilding and respects the dedication and lifestyle required to be an elite competitor. They have long been the same kind of tenets he lived by (giving him one of the most muscular physiques in modern Hollywood).
The Rock continued by stating there would be “no greater honor” than to at least compete on the bodybuilding stage at least once in his life. After many setbacks with his own attempt to start a pro bodybuilding competition and expo (Athleticon) he believed that now was the right time – as he is “not getting any younger.”
The announcement comes just days before Wrestlemania 38 – with many fans and outlets suspecting that The Rock is planned to make an appearance. Most recently, he has been staying in Hawaii, where many WWE fans believe he is preparing for the event. If The Rock does, in fact, appear at Wrestlemania – perhaps it will be during this event that he makes a broader announcement of his competitive bodybuilding plans.
Beyond his previous attempts to kick start a new big budget pro bodybuilding show with Athleticon, Dwayne “The Rock” Johnson had long been involved with pro bodybuilding in some indirect form. He helped produce the 2016 Mr. Olympia with Dany Garcia and his production company Seven Bucks Productions. He has also occasionally appeared behind the scenes at some NPC/IFBB Pro events.
As it stands, the Rock is 49 years old, so it remains to be seen what category of bodybuilding competition he will attempt to compete in. Will he receive some sort of special invitation by a major league such as NABBA or the IFBB Pro? Or will he choose to simply compete in an amateur competition or masters competition? Despite his age, he’s displayed an incredible physique – should he choose to focus even more squarely on competitive bodybuilding for even just one show, we may see something truly exciting step on stage.
At this moment, little more information is available. Generation Iron will continue to update this story as more updates are announced. Until then, you can see more information in Bodybuilding Today‘s official post below:
APRIL FOOLS!
Natural Bodybuilder Michael Boyle Explains When You Should Take a Deload Week
INBA PNBA athlete Michael Boyle says this is when you should take a deload week.
Taking a deload week can be beneficial for your workout progress. It’s when you back off the intensity and volume you do when you work out. Deload weeks will help you build muscle and is a form of active recovery. The question is: how often should you do them? International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) natural bodybuilder Michael Boyle shares his experience on when you should reduce your workout intensity and volume.
Michael Boyle is a 2x British natural bodybuilding champion. And he earned a bronze medal in the Men’s Bodybuilding Master’s division at 2021 Natural Olympia – this year, he plans to win it all!
Michael Boyle shared his perspective on social media regarding the best time to take a deload week. According to Michael Boyle, the proper time is:
“There is no rules when to take a deload week. I’m finding it’s every 3rd week for me. Listen to your body. Talk to your coach. Find what works for you.”
Boyle acknowledged that he just hit a new personal best on deadlifts after coming off a deload week. You can see Boyle deadlifting below:
https://www.instagram.com/p/CbDEu3-jdKc/?utm_source=ig_web_copy_link
Deload Week Benefits
Michael Boyle has found that taking a deload week every three weeks works best for him. Of course, as he acknowledges, this may not be the case for everyone. Some people will only want to once every 6-12 weeks.
Benefits
Gain strength and muscle
Faster recovery
Improve joint health
Reduce stress
Listening to your body is a critical factor in determining when the right time to take a deload week. For example, if you’ve plateaued in the gym, are suffering from delayed onset muscle soreness (DOMS), or are chronically tired, it may be time for you to back off on your workload and intensity.
Furthermore, the higher your intensity and volume are, the more often you’ll want to take a deload week. As a natural bodybuilder like Boyle, he’ll train with high intensity and high volume workouts, so he benefits from taking a deload week every three weeks. On the other hand, a regular everyday gym-goer may not need to deload as often because their volume and intensity will be lower than a top natural bodybuilder’s training regimen.
Natural Bodybuilders Vs. Enhanced Lifters
Moreover, natural bodybuilders cannot exploit steroids. Their bodies can’t do as much volume and intensity as consistently as an enhanced lifter (lifter doping). That’s because drugs such as steroids will allow your body to do so more than it’s capable alone. Therefore, steroid users may be able to forgo them or do them less often.
How to Implement a Deload Week
You’ll want to back off the volume (sets, reps, and exercises) you do, combined with doing them at a lower intensity. Unfortunately, there’s no carved-in-stone way to do this. However, we recommend cutting back each set by 1-2 per exercise and using a weight that’s 40-60% of what you would typically lift.
Recap
Deload weeks can help you hit new records on lifts and help your body recover. Unfortunately, there is no standard time to add a deload week. It’s best to listen to your body but do them periodically.
Follow us on Instagram, Facebook, and Twitter for more workout tips from the top INBA PNBA athletes!
19-Year-Old Liam Newell Sets New American Record With 777-Pound Deadlift
Liam Newell might be new to powerlifting but he has already set a new record in deadlift.
Liam Newell is a powerlifter who has been training for quite some time but is new to sanctioned competition. It did not take the 19-year-old lifter long to make an impact and set a new American record with a 777-pound deadlift.
Newell competed in the 90kg division during the 2022 USAPL Collegiate Nationals from March 27-30. Newell highlighted an incredible performance over the course of the week by attacking a massive deadlift — and making it look easy. This beat a record that stood for over a decade.
In 2011, Ian Bell claimed the American record during the USAPL Southside Classic. This was a record that was not approached in 11 years until Newell was able to get over the hump. Not only did he break the record, but Newell did so by 5.5 pounds.
“19 88kg. American record. Unofficial world record maybe idk. Thank you to @joe_wee_ @johnny__kaufman @deadlift_lord868@sanjeevteelucksingh_ for the perfect call love you boys. Will post full recap eventually.”
Liam Newell has competed just three times. His debut competition came in January of 2021 and there have been two since. Newell has already notched two victories and an American record. At Collegiate Nationals, he was able to set new PRs in each lift.
This began when Newell completed a 556.7-pound squat on his third and final attempt. Newell continued by completing a 308.6-pound bench press and of course, his record deadlift. All together, Newell totaled 1,642.4 pounds, which was a new PR as well.
“555squat308bench777deadlift1640 9/9 day4th placeConservative on bench and probably had a little more on squat but really wanted to be 6/6 going into deadlift. Fun time. Time to get a little less chubby and get stronger.”
At 194 pounds, Newell was able to pull four times his bodyweight. The 777-pound triumph was also the second heaviest lift all time in the 18-19 division. There is clearly a bright future for Newell when looking at what he has already accomplished.
At 19 years old, Liam Newell has made a huge impact on the sport of powerlifting and he still has plenty of developing left. With one record under his belt, Newell has a chance to break many more in future competitions. Considering his age and numbers already, there is a chance that Newell continues to rise and becomes of the sports’ elite lifters before long.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Calum von Moger Aims to Bounce Back From Legal Issues: ‘I Learn From My Mistakes And Become A Better Person’
Calum von Moger will learn from his mistakes and believes that he will prevail in the end.
Calum von Moger is a promising bodybuilder who has a chance to make an impact on stage if he can get certain issues straightened out. The Australian bodybuilder has found himself in some legal trouble recently and this has halted his career. Now, he vows to get everything in line and become a better person on and off the stage.
von Moger ran into some trouble in Australia recently. First, he was put in headlines for an alleged road-rage incident that involved the bodybuilder chasing down the other driver after threatening him with a machete. Also recently, von Moger was arrested for possession of drugs.
Every athlete, and person, has their own demons and Calum von Moger vows to learn from his mistakes in the past. He took to Instagram to share a message about how he will turn it around.
“Everyone has a past. We’ve all been through hard times. I admit, I messed up bad many times. But I don’t care about dwelling on negative thoughts of the past. All I care about is that I learn from my mistakes and become a better person. I’m trying my hardest to stay strong but I have my days too.The Media will always focus on the negative news to get our attention and start gossips. But the positive achievements I’ve done in my life far outweigh the muck-ups I had along the way ⚖️ That I can swear on ?Anyway, All I can ask is for your forgiveness so I can keep moving forward on the right path again ?”
Calum von Moger burst onto the scene in 2020 when he won Classic Physique at the NPC Mr. Universe competition. This performance earned him an IFBB Pro card but he has been unable to get on stage to make his debut.
Aside from the legal troubles, von Moger suffered a bicep tear while attempting a massive 400-pound barbell curl. This workout came during a session with Chris Bumstead. If von Moger is looking to emerge in the IFBB in Classic Physique, there is no one better to train with than the reigning three-time Olympia champion.
There are still charges pending against Calum von Moger. Once these are taken care of, the bodybuilder can focus on keeping his work and bettering himself in his career. When looking at his physique, von Moger has a chance to make a name for himself at the next level and this is what fans have been waiting for.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Hardcore Truth With Johnnie O. Jackson: Why The Masters Olympia Is So Important
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Johnnie O. Jackson discusses his excitement for the possible return of the Masters Olympia, whether he will compete, and why the competition is so important for the sport.
Jake Wood made headlines in February 2022, when he confirmed that he is working on brining back the Masters Olympia to the IFBB Pro league. The Masters Olympia ran from 1994 to 2003 and then a brief return in 2012 with Dexter Jackson earning the final big win for the competition. Since then, the Masters Olympia has vanished. Now it seems that 2023 will bring back the prestigious competition – and Johnnie O. Jackson couldn’t be happier to hear the news. In our latest episode of Hardcore Truth, Johnnie O. Jackson explains why the Masters Olympia return is a big deal – and the true importance of the competition for the sport.
When Dexter Jackson continued to compete in the Mr. Olympia after his 2012 Masters Olympia win, it seemed to almost prove that the Masters Olympia was unnecessary. Jackson was able to continue to hold step against his fellow athletes and earn top 5 placings in the Mr. Olympia. If someone his age could place so high in the main event, what need is there for the Masters Olympia at all?
The fact that the Masters Olympia has been absent from the IFBB Pro league for so many years seems to confirm that line of thinking. That is, until it returns in 2023 (according to Jake Wood’s hopes during the admittedly still preliminary planning stages). But Johnnie O. Jackson believes that it shouldn’t have ever left.
Why The Masters Olympia Is So Important
During this week’s episode of Hardcore Truth, you can hear the excitement in Johnnie O. Jackson’s voice as he talks about the return of the Masters Olympia. To him, it’s an important part of the IFBB Pro. Why? Because it can be a vital force for the longevity of pro bodybuilders.
Not only does it provide a more fair outlet for pro bodybuilders to continue to compete – it also can provide a longer career as a bodybuilder. Johnnie O. Jackson understands that in today’s world, it’s very possible for a retired bodybuilder to continue to make a living. Social media and entrepreneurial efforts can help pro bodybuilders build a brand that becomes their new income beyond competing.
However, Johnnie O. Jackson also knows one thing is true – you can never truly take the bodybuilder out of the man. If the Masters Olympia were to return with some sort of significant prize money – Jackson could see many notable retired pro bodybuilders returning to the stage.
Even beyond that – for younger bodybuilders currently competing, the Masters Olympia could establish a much more optimistic future for how long an athlete is able to compete – should they want to well past 40 or even 50+ years old. Johnnie O. Jackson thinks that the competition shouldn’t simply be an afterthought. It could be a celebrated event with big name stars from previous years. It can not only increase the longevity of a bodybuilding career – but help the longevity of the bodybuilding lifestyle. Period.
It’s often discussed how bodybuilding can’t just be a hobby or a job you go to and leave at the door when you come home. It’s a lifestyle. Johnnie O. Jackson believes that the Masters Olympia extends that lifestyle. It provides yet another option for pro bodybuilders to live their passion.
Will Johnnie O. Jackson Compete In The New Master Olympia?
So what about Johnnie O. Jackson himself? Would he want to compete in the newly returned Masters Olympia. Nothing’s off the table – and while he doesn’t officially announce a return (most likely because the Masters Olympia return is not finalized yet) – he was very optimistic during the episode. He would be more than happy to return to the stage and possibly compete against fellow contemporaries like Lee Priest and Kevin Levrone.
Johnnie O. Jackson admits that he has little interest in trying to compete against the young guns on stage today. He knows that arena is now past his prime. But to enter against others in his age bracket is something he is very open to considering.
You can watch Johnnie O. Jackson detail why the Masters Olympia is so important and why the return will be such a massive improvement for the sport in our latest episode of Hardcore Truth above. Make sure to swing around each Thursday for brand new episodes!
KSI Thinks He Can Beat Thor Bjornsson, The Strongman Responds
KSI thinks he can beat Thor Bjornsson.
KSI says he could beat Thor Bjornsson in a boxing match. The popular YouTuber and rapper has boxing experience of his own and thinks he’d be able to take out Thor with the right game plan.
Celebrity boxing is all the rage these days. Years ago the notion of celebrity boxing was treated with disdain by the boxing community and as a freak show by the public at large. It was treated with ridicule and most matches backed up that notion nicely. Matches usually devolved into displays of ludicrous and sloppy technique. Celebrity boxing matches used to prove one point above all else: there’s a difference between trained athletes who have shed blood, sweat, and tears and the average human, no matter their other talents.
But the modern era of celebrity boxing has taken on an entirely different form altogether. These days the celebs engaging in combat range from athletes of other disciplines to social media stars. The thing that’s completely different from the past is that the combatants these days are at least taking the sport far more seriously than ever before. Celebrity boxers in the modern era all have training camps and hire out legit coaches to get them into fighting condition.
So when Thor Bjornsson and Eddie Hall went to battle the public at large knew they were in for something that would be treated seriously.
After securing his victory over his rival Eddie Hall, Thor Bjornsson has shifted focus. While a rematch with Hall isn’t out of the question, Thor is weighing his options as he seeks out possible match ups. While the list of possible opponents is considerably large, a popular, albeit unlikely social media figure has thrown his hate into the ring.
An Unexpected Challenger
British YouTuber and Rapper KSI recently made a statement about fighting Thor Bjornsson. The popular figure said he thinks he could beat Thor in a boxing match. Thor even addressed the statements in a recent post to his Instagram.
Interesting. I wonder if he truly believes he can beat me or if he’s just fooling around. What do you guys think?
KSI may have experience in fighting a larger opponent in Logan Paul. But facing off against a massive behemoth like Thor Bjornsson would be something else entirely. While he has been training with quality coaches, there’s a reason for weight classes in boxing. With KSI weighing under 200lbs and Thor over 300lbs the likelihood that the smaller would last long is slim.
What do you think of KSI calling out Thor Bjornsson?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Mike O’Hearn Tips On Getting Shredded & How To Keep Up Your Physique
Photo via @mikeohearn Instagram
Mike O’Hearn offers advice on how to get shredded and best way to take care of your body.
For so many of us, we look back on our younger selves, or even photos of us from a few years past, and wonder how we looked so good and how to get that back. Given our busy schedules and lives, it can be easy to lose the discipline and start to slack off in our routine. Before long, we find ourselves asking these questions with no real place to turn.
Mike O’Hearn is a familiar name to many and as a natural bodybuilder he knows just how important it is to thrive and stay consistent with an all-natural approach to building his body and seeing huge gains. Now that he has quite the accomplished career stacked up, he seeks to push himself to new heights, trying new approaches and testing his body. However, he still takes proper care for he knows how important his body is.
He is updating folks on his new diet and the progress he is seeing, being sure to mention some key tips and offer advice on how best to stay the course and see the best gains. For someone like Mike, it might seem easy to reach those goals, for he is a natural physical specimen, but even this pro has his own struggles, but doesn’t let those get in the way.
Let’s take a look at Mike and some of the great tips his picked up along his career. For those wondering how to reach these goals in a natural way without help from PEDs or other junk, Mike is the perfect mentor and role model to follow.
Photo via @mikeohearn Instagram
About Mike O’Hearn
Mike O’Hearn is a bodybuilder, fitness model, and entrepreneur, having a long of apparel, supplements, and workout plans. Having been in the bodybuilding games for decades now, he is a role model and someone to look up to for his calm demeanor, fun personality, and natural approach to looking huge.
As the youngest of 10 kids, Mike always strived to keep up with his older siblings. His dad being a former bodybuilder and football player, Mike wanted to follow in his footsteps and really took the health and fitness lifestyle.
Over the years, his hard and heavy approach to training earned him tons of bodybuilding wins, hundreds of magazine covers, and appearances in American Gladiators and Generation Iron 4: Natty 4 Life. Now with a massive platform and a desire to help others achieve their goals, Mike makes his best efforts to share what he knows and keep people up to date on the best ways to see gains.
Photo via @mikeohearn Instagram
Getting Shredded & How To Keep Physique
In a latest YouTube video, Mike offers up an update and helpful advice as he moves into his shredding diet. Mike wants to get a full body back and one that was seen in his younger years. With this diet being all about metabolism, he wants to get his metabolism to that of when he was 20-years old because he wants to peak and have people question how he can do all this naturally. But this requires his body working at 100%.
Eating almost 5,000 calories a day, people often ask how he can function at 100%. He makes it clear that your body has to tell you when it’s time and when it’s ready. You can’t tell your body. For Mike, it’s his body at the right time operating the right way as he wants to live his life. It is never about the show, but rather how well his body is functioning.
Mike uses an interesting metaphor that is actually very wise. He says how all of these fitness guys want to be millionaires for a day only to spend it all in a day. What he is alluding to is the fact that so many of these influencers want to get there fast so they load up on junk, try to get off it, and end up losing everything.
You have to do things the right way if you want to keep it. In the words of Mike, when you force it and cheat it, you don’t get to keep it.
For Mike, he keeps the same workouts and doesn’t mess around with cardio, supersets, or other extracurriculars because he is keeping everything for later. He isn’t trying to blow it all right away and seeks to only set himself up to win. At the end of the day, the whole goal is to keep it.
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Why Your Metabolism Is So Key
Mike makes a point to talk a lot about your metabolism and how important this is especially for those looking to make changes and really shred down. Your metabolism is what allows you to lose or gain weight. We all know that a faster metabolism allows you to lose weight faster (1).
In the video, Mike refers to wanting to get his metabolism back to when he was 20-years old. As we age, our metabolism starts to slow down (2) and for Mike, who wants to cut and shred in his older years (older being relative to when he was a teenage competitor), taking care of his body and working to improve his metabolism is key.
Thankfully, there are some key ways to improve your metabolism along with dieting that include strength training, high-intensity interval training, increasing your intake of green tea, coffee, and spicy foods, and getting more sleep, just to name a few (3,4,5).
Wrap Up
As Mike O’Hearn looks to shred and see great gains during his new diet, he was great in sharing some key tips that make a difference when on something like this. A key takeaway is to take care of your body and give it time. Those who rush the process will look back and wish they didn’t. A well-sculpted and toned body takes time so enjoy the process and know it will happen.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Mike O’Hearn Instagram
References
Harvard Medical School (2021). “The truth about metabolism”. (source)
Pennington Biomedical Research Center (2021). “Metabolism changes with age, just not when you might think”. (source)
Hirsch, K.; et al. (2021). “Metabolic effects of high-intensity interval training and essential amino acids” (source)
Acheson, K.; et al. (1980). “Caffeine and coffee: their influence on metabolic rate and substrate utilization in normal weight and obese individuals”. (source)
Sharma, S.; et al. (2010). “Sleep and Metabolism: An Overview”. (source)
Sleep Problems? Here Are 10 Ways To Sleep Like A Baby
10 Ways To Sleep Better
A good night’s sleep is one of the most underrated things and we feel like it is not talked about enough in the fitness circles. Waking up refreshed, energized, and ready to take on the world is the feeling that all of us would love to have but only a few ever do.
Sleep deprivation is unhealthy and some of its effects include immune system failure, diabetes, cancer, obesity, depression, and memory loss. Whether you suffer from insomnia, are a light sleeper or a night owl, these tips should help you improve your sleep.
Get More Sunlight During the Day
A naturally secreted hormone called melatonin is one of the most vital things that induces great sleep. Sunlight provides the natural spectrum of light that we need to help coordinate the cycle of melatonin production. Melatonin then sends a signal to regulate the sleep-wake cycle in your body.
Avoid Screens Before Bedtime
Using phones, computers or tablets too close to bedtime is a big reason why many people have trouble falling asleep. Your electronic devices transmit a “blue light” that triggers the body to produce more daytime hormones (like cortisol) and disorient your body’s natural preparation for sleep.
Limit Caffeine
Caffeine is a powerful stimulant that can disrupt your sleep cycle. You should set a caffeine curfew time and stick to it. Setting a cut-off time will give your body time to remove it from your system.
Cool Down
According to a study by the Harvard Medical School, your body begins to drop in temperature right before you fall asleep. During sleep, your core temp is reduced by 1 to 2°F, as a way to conserve energy. Sleeping in a colder room will help you drop to that level faster, which will help you fall asleep (and stay that way) quicker.
Keep Your Gadgets Out of the Room
Studies have shown that Electromagnetic Fields or Electromagnetic Noise (EMFs) coming from our everyday electronic devices can disrupt communication between the cells in our body. Turn your bedroom into a sleep sanctuary and keep all the distracting elements out of it.
Eat a High Protein Low Carb Snack Close To Bedtime
Eating a high carb meal before bedtime can cause a sharp drop in blood sugar levels which can cause trouble in falling asleep or wake you up if you’re sleeping. Having a high protein meal at least 90-minutes before your bedtime can aid in falling and staying asleep.
Cut the Booze
Although alcohol might help you in falling asleep faster, it disrupts the REM (rapid eye movement) sleep and you won’t be able to fall into deeper levels of sleep, and your brain and body won’t be able to fully rejuvenate.
Shut Your Brain
This is easier said than done. Now and then the stress from work, home, finances can get to you. If you have trouble falling asleep, meditating for 10-15 minutes on the bed can put you to sleep faster.
Set an Alarm
This might sound counter-intuitive but one of the best things you can do to improve your sleep is to get up early. Knowing that you have to wake up at a certain time will make you hit the bed at the right time.
Supplement
Ideally, you should fix your sleep problem by working on your lifestyle but if you don’t seem to be making progress, supplements can be a lifesaver. If you do end up taking medication or supplements, make sure you don’t form a dependency.
Do you have trouble falling asleep? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Does Sleep Help with Muscle Growth?
Is there any direct relation with sleep and muscle growth?
So you spend hours in the gym, pushing heavy ass weight, you eat super clean, while getting in all your protein and aminos but the gains don’t seem to be coming. Could muscle growth and sleep be related to the problem?
So what are you doing wrong?
The answer could be as simple as getting enough shut eye. As when you exercise, tiny tears develop in your muscle fibers but muscle repair only occurs when the body is resting or sleeping, and if you aren’t getting an adequate amount of sleep, your body cannot repair the muscle fibers as insufficient sleep is disruptive.
So how many hours of sleep should you get?
One Chinese study concluded that ‘there was a positive association between sleep quality and muscle strength. And men with shorter sleep duration(s), of (6 hours), had poorer muscle strength than that of men who slept for 7-8 hours’ and over’.
The study goes on to say that ‘good sleep quality is associated with greater muscle strength, while shorter sleep duration may be a risk factor for decreased muscle strength.
What actually happens while you are sleeping?
Sleep dramatically impacts your entire body, and it’s during sleep that your body recovers from exercise, repairs itself and grows new muscle tissue.
During this time your muscles also relax, and this is when your muscles are relieved of pain and tension.
When you are sleeping hormones such as testosterone, growth hormone and cortisol are produced in higher doses than throughout the rest of the day.
Testosterone
Testosterone is a hormone which determines how much muscle your body can build, and sleep is vital to this.
A 2011 study from the Journal of the American Medical Association found that ‘cutting back on sleep, may have a dramatic effect on men’s testosterone levels’.
The ‘study shows a week of sleep loss lowered testosterone levels by up to 15%’. And, that skipping sleep is the equivalent to ageing by that of 10-16 years.
And, Eve Van Caulter, director of the study, goes on to say that, ‘low testosterone levels are associated with reduced well being and vigour, which may also occur as a consequence of sleep loss’.
The study also found that 15% of the US adult working population were getting less than 5 hours of sleep a night, and for those wanting to add on quality muscle, that is nowhere near enough sleep.
Growth Hormone
Growth Hormone is also produced while we are sleeping, and this is greatly enhanced early in the night, specifically the first few hours of sleep.
And it has been concluded that ‘in adults the most reproducible pulse of growth hormone secretion occurs shortly after the onset of sleep in association with the first phase of slow- wave sleep (also referred to as SWS), and in men approximately 70% of the GH pulses during sleep coincide with SWS.’
So the first few hours of sleep are crucial as Growth Hormone is vital to the body being able to form and sustain muscle mass.
Cortisol
Cortisol is known as being the stress hormone but it plays so many other roles, and one of those is that it helps control your sleep wake cycle.
It stimulates wakefulness in the morning, which continues throughout the day, and slowly dips as the day goes on, coming to its lowest point around midnight, where melatonin and other hormones rise up in its place to bring about sleep.
Cortisol is the hormone that assists in the breaking down of muscle protein (catabolism), and in excess this catabolic hormone can decrease muscle mass and lean body mass.
What can help stop muscle breakdown?
When you are sleeping you are essentially fasting as your body is not consuming any food during that period and this is catabolic to muscle growth.
One study recommended ‘ingesting 40g of dietary protein prior to sleep to elicit a robust stimulation of muscle protein synthesis rates throughout the night’.
Another study stated that casein protein ingested ‘before sleep increased the ‘whole body protein synthesis rates and improved net protein balance’ and this is the ‘first study to show that protein ingested immediately before sleep is effectively digested and absorbed’.
So to increase the gains chug a casein shake to ensure you don’t waste away during your sleep.
So what supplements can help you sleep?
ZMA – is a supplement made from zinc, magnesium and vitamin B6. If you are zinc deficient then this supplement can boost testosterone levels, but it also helps induce sleep.
Supplements to increase anabolic potential
Glutamine- is an amino acid that prevents catabolism, promotes optimum growth hormone release and supports a strong immune system.
During sleeping periods, muscle wasting can occur due to amino acid shortage, and this can result in increased cortisol secretions and inflammation. Glutamine helps maintain a positive nitrogen balance and helps to promote repair.
BCAA’s – Branched Chain Amino Acids – have proven anabolic properties and increase testosterone and growth hormone levels.
BCAA’s can also help to blunt the rise in cortisol levels during sleep, helping to prevent catabolism and promote maximum anabolism.
So there you have it, male sure you get in a solid 8 hours and supplement accordingly to ensure all that hard work in the gym doesn’t go to waste – literally!
So until next time, keep pumping!
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7785053/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5749041/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4445839/
https://pubmed.ncbi.nlm.nih.gov/29199194/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4755451/#:~:text=During%20NREM%20sleep%2C%20there%20is,activity%20among%20respiratory%20pump%20muscles.
https://pubmed.ncbi.nlm.nih.gov/8627466/#:~:text=Sleep%2Drelated%20secretion%20of%20GH,decrease%20wakefulness%20and%20increase%20SWS.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1188300/
https://pubmed.ncbi.nlm.nih.gov/5675428/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC297368/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7830980/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4315033/
https://pubmed.ncbi.nlm.nih.gov/2307119/
https://pubmed.ncbi.nlm.nih.gov/12787547/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188418/#:~:text=Greater%20amino%20acid%20availability%20during,synthesis%20rates%20throughout%20the%20night.
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