Muscle Chemistry Archive
5 Reasons Why Your Transformation Isn’t Working
Why Your Transformation Isn’t Working
A body transformation is easier said than done. Most people get a gym membership to transform their bodies but quit soon after they don’t see results and when the motivation fades away. If you’ve not given up the hope of getting in shape, you’ve come to the right place.
Transformations are set on some basic principles which work for every individual whether they want to lose weight or build muscle mass. If you avoid the things mentioned in the article, nothing can stop you from transforming your physique.
Indiscipline
Many people don’t make any progress in the gym because they underestimate the discipline and commitment which is required to transform their bodies. If you want to change your physique make sure you never skip a workout, eat clean food and get enough sleep.
When you’re training, you shouldn’t engage in chatting with people or use your phone while on the cardio equipment or between sets. Plan everything in advance and execute it to the best of your abilities.
Imbalanced Diet
While most people realize the importance of a balanced diet, they make the mistake of trusting their senses to make the right food choices. If you’re serious about transforming your body, you should be tracking your calories.
Design your diet keeping your micro and macronutrients in mind. If your goal is to build muscle and lose fat, you should be following a high protein and low carb diet. If you’re on a deadline, you might have to skip the cheat meals.
Poor Training Programming
Some people take the training aspect of a transformation lightly. They think doing 3 sets of 12 repetitions of an exercise using lightweight is enough to change their physique for the better. If you want to transform your body, you need to follow advanced principles and programs.
You can’t expect to see the results a pro gets by following the program of a rookie. The right training program is one of the most underrated aspects of a transformation. In the beginning, you should focus on finding out your body type and finding a workout program which suits it.
Pushing Too Hard
When people decide on starting a transformation, some push themselves too hard. You need to remember that you break muscles in the gym and build muscle or lose fat while you’re resting.
You need to give equal importance to your recovery otherwise you run the risk of burning out. Target 6-8 hours of sleep every night to give your body enough time to recover and recuperate from your workouts.
Goal Setting
If you want to transform your physique, know what the end goal will be. Write down your goals on paper and compare your progress every week. If you want to lose weight, write down your target weight and check your progress every week.
If you want to build bigger biceps, measure your current bicep size and check how close you are to the target size once every week. If you’re on the right path, keep going otherwise make adjustments. You can’t afford to want to transform your physique and then just hope for the best.
Header image courtesy of Envato Elements
What is your transformation goal? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Benefits Of Lunges & Variations To Challenge You
Lunges are great exercises to promote muscle growth, balance, and even weight loss and should be a staple in your leg day routine.
Leg day can be challenging for a number of reasons. Too often do we want to work those big vanity muscles that make our physique really pop, but the dread of knowing we need to do leg day forces us to do so. Once we start, it can be easy to get wrapped up in the same old exercise that we have always done and while they are great to perform, choosing the right exercises to challenge ourselves can be difficult to find. With so many exercises out there, and so many voices telling us which ones to perform, it can be easy to get wrapped up in our own heads.
Lunges are a great lower body exercise with plenty of benefits that we should absolutely include in our workouts. Athletes of all sports rely on lunges to enhance their goals and work to power their training so that desired leg growth, as well as added balance and support, are there to advance every goal we seek to fulfill.
This resistance exercise is awesome for us to strengthen many muscle groups while giving us the satisfaction of knowing we’ve done everything we can to advance our goals and make the most out of what could have been a dreaded leg day.
Let’s take a closer look at lunges to see just how great this lower body exercise really is. Whether you choose to use added weight or not, lunges have great benefits and variations to really challenge you to be better than the day before.
Muscle Worked By Lunges
Lunges work all of the major muscle groups of your lower body, while enhancing the smaller stabilizer muscles that are often overlooked. The main muscles worked by lunges include your quads, hamstrings, glutes, and calves to give you a great sculpt from the waist down.
It should also be noted that your back and hips get extra work done, as well as upper body muscle if you choose to use a weight like a dumbbell or kettlebell.
Benefits Of Lunges
Muscle Growth For Strength & Size
Working your lower body leg muscles in an effective way, you will start to see that desired growth really become reality (1). Not only will this promote strength and size but will also lower your risk of injury, both in your legs and in your back. Since this relies on your core for that added support, especially on one leg, you start to see great gains in your core for the desired six-pack aesthetic.
Weight Loss For A Desired Physique
Lunges can work to raise your heart rate to really get your metabolism going which allows for increase calorie burn and a reduction in body fat. Of course, a well balanced diet and all-around solid workout plan is needed, but lunges provide that extra boost to help you lose weight and see that desired physique (2).
Balance & Stability For Added Support
As a unilateral exercise, lunges will enhance overall balance and stability which will come in handy for those big lifts as you seek to put up monster weight (3). By working one leg only, you become less stable, but over time this will change especially as more muscle is packed on.
Simple & Convenient To Do Anywhere
Able to do as a bodyweight exercise, lunges are simple and convenient and can be done anywhere at anytime for that optimal output you desire most. Easy to learn and adapt to with variations, you will start to love what a lunge can do for you.
How To Do A Traditional Bodyweight Lunge
The traditional lunge is a basic exercise to really enhance your overall training and performance goals. Start in an upright and strong, stable position. Step one foot forward in front of you and bend the knee to a 90-degree angle. Your thigh will be parallel to the ground and your knee on the extended foot should not go past the foot of that same leg. Drive through the ground and lift up to the starting position. Alternate legs and perform for your desired number of reps.
Variations Of Lunges To Challenge You
Reverse Lunge
Reverse lunges are a simple variation to learn as it is a traditional lunge just done backwards. What it will do is take less pressure off your knees since the larger muscle groups will take more of the load as opposed to a traditional forward lunge. This is great for those who experience knee pain often (4).
How to: Start in the same position as the traditional lunge which is upright. Step one foot backward and bend the knee toward the ground. Your thigh will still be parallel to the ground. Driving through the ground, push your leg back to the starting position.
Jump Lunge
The jump lunge will start to get your cardio involved and is a solid plyometric exercise. This will fire up all of your leg muscles while elevating your heart rate for a great calorie burn. For those looking to add cardio into their lunges, this is a great variation to do so.
How to: With an engaged core and solid posture, step forward into a normal lunge. Drive through your foot and explode into a jump, switching legs in the air and landing with the other leg in front of you. Perform for the desired number of reps and maintain solid form throughout.
Curtsy Lunge
The curtsy lunge will challenge you in terms of movement and really work your core with an added component of extra balance. It is important to keep your upper body straight and forward as your leg crosses over.
How to: Start with your feet hip width apart. Step back with one leg, crossing it behind the other and bend both knees towards the floor. Your front leg will be at a 90-degree angle. Drive up and return to the starting position.
Wrap Up
Lunges are a great exercise to include in your daily leg routine for the many benefits and overall challenge that comes with them. Able to provide for muscle growth, calorie burn, and added balance and stability, lunges should be a staple in those leg day workouts. Adding challenging variations can be a fun way to crush the monotony of a boring leg day and enhance even more gains you wish to see. Add lunges into your workout routine and see what this exercise can do for your training and performance goals.
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 Envato
References
Jakobsen, Markus D.; Sundstrup, Emil; Andersen, Christoffer H.; Aagaard, Per; Andersen, Lars L. (2013). “Muscle activity during leg strengthening exercise using free weights and elastic resistance: Effects of ballistic vs controlled contractions”. (source)
Wing, Rena R.; Phelan, Suzanne (2005). “Long-term weight loss maintenance”. (source)
Jonhagen, Sven; Ackermann, Paul; Saartok, Tonu (2009). “Forward lunge: a training study of eccentric exercises of the lower limbs”. (source)
Fischer, Kim E.; Walter, Teri; Matovich, Joseph (2011). “Exercise Technique: Reverse Lunge Into a Step-Up”. (source)
IFBB Europa Games Orlando 2021 Results
Full results for the IFBB Europa Games Orlando 2021 along with Prize money and athlete earnings.
The bodybuilding season keeps rolling on. The Europa Games Orlando 2021 was held on July 2nd & 3rd at the Orange County Convention Center in Orlando. We have the complete results of the two-day event below.
Ramses Rams took home first place in the Men’s Physique division. Rams beat out the likes of John Sarmiento and Steven Cao on Friday night to solidify his spot in the 2021 Mr. Olympia. Rams joins the likes of Akim Williams, winner of the 2021 Puerto Rico Pro, and Nick Walker, who took home first place in the 2021 New York Pro.
This event took place in Orlando while some of the best competitors in the sport gathered in Orlando for a different event. The “Meet the Olympians: Red Carpet Event” was also held in Orlando this weekend. This is where fans could gather for two days full of events with a chance to meet some of their favorite athletes. Ed and Betty Pariso are promoting the event and doing it for a good cause. In addition to having an incredible experience, fans will be able to contribute to the “Ed & Betty Pariso Cancer Charity.”
This was a small competition with two divisions at the Europa Games Orlando with winners vying for a qualification to the Olympia. The full results have now been announced. Check out our full breakdown of the Puerto Rico Pro 2021 results below.
Europa Games Orlando 2021: All Division Winners
A quick breakdown of the winners in each division from the 2021 Europa Games Orlando.
Men’s Physique: Ramses Rams
Women’s Physique:
2021 Europa Games Orlando Breakdown:
Men’s Physique Results
First Place – Ramses Rams
Second Place – John Sarmiento
Third Place – Steven Cao
Fourth Place – Ismael Martinez Dominguez
Fifth Place – Gerardo Gabriel
Women’s Physique Results
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
2021 Europa Games Orlando Scorecards
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Another Reason NOT To Use Flavored Protein Powder
About five years ago, I removed all artificial sweeteners from my protein lineup, opting to sell 99% of my products without them. I sell a few flavored proteins with stevia. As I told someone today, I sell quality, not taste. Taste simply makes the protein powder lower in quality. It REMOVES protein and ADDS flavoring….
Talking Huge With Craig Golias | EP 5: Muscle Worship and Highest Paid Bodybuilders
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Craig Golias talks about the biggest threats growing in the sport, the realities of muscle worship, and who are the highest paid bodybuilders today.
Welcome to another episode of Talking Huge – a weekly digital series in which Craig Golias talks in-depth with Vlad Yudin on the latest trending topics in bodybuilding. Raw, honest, and uncut – Craig Golias shares his opinions on all things bodybuilding. In this episode, Craig Golias talks about the most threatening bodybuilders rising in the ranks, debating the best coaches in bodybuilding, which bodybuilders make the most money today, and muscle worshiping.
Craig Golias is a bodybuilder with no filter – not necessarily to be controversial – but more so because he simply says what’s on his mind right away. That’s why this week’s topics go into some truly funny and shocking directions. He makes his guesses based on rumors for who are the highest paid bodybuilders today. He also gets open and honest about muscle worship in bodybuilding. He’s received many requests to pay him for muscle worship – and knows bodybuilders who have done it. It’s a wild ride of an episode – so let’s jump right in.
The Biggest Threats Rising In Bodybuilding
Vlad Yudin asks Craig Golias who he thinks are the most threatening athletes rising up in bodybuilding today. Straight after his big win at the Puerto Rico Pro – Craig has his eyes on Akim Williams. Craig believes that Akim is one of the few more accomplished bodybuilders who is actually improving – while many other of his ilk are getting worse. Akim also turned heads at the Mr. Olympia 2020 when he rose up to his highest placing of 6th.
Craig Golias also brings up Nick Walker – who has been building hype ever since he earned his pro card in 2020. Walker has been receiving favorable comparisons to the physique of Dorian Yates. He’s able to keep his waist small while also maintaining a massive physique overall. Craig Golias wouldn’t be surprised to see him become one of the most notable pros within this decade.
Who Is Making The Most Money Today?
After discussing a bit about athletes starting their own supplement lines – Vlad asked Craig who he thinks is making the most money in the sport today. Craig Golias can’t know for sure – but he’s heard rumors. Based on those rumors, he would guess that Chris Bumstead is probably the highest paid bodybuilder currently competing. Two Olympia wins certainly help – but he also has a massive, yet classic physique that works wonders for a wider variety of sponsorships.
Craig Golias also mentions another Canadian bodybuilder, Regan Grimes, as a potential athlete who brings in massive cash. Craig also mentions Brian Shaw. Though not a bodybuilder, he’s heard word that Shaw brings in some serious revenue.
Craig Golias: Muscle Worship In Bodybuilding Is Real
In our final topic, Vlad asks Craig Golias about muscle worship in bodybuilding. Muscle worship is a form of fetish where individuals get arosed by massive muscle. It’s been long rumored that bodybuilders can help supplement their funds by committing to muscle worship videos. But is this true?
Craig Golias admits it’s all true. Though he doesn’t know how many bodybuilders do it – he knows people who have. And Craig has received many requests to do muscle worship videos or scenarios. He claims the requests range from PG rated (just looking or touching muscle) to XXX rated with full on muscle-bound sex.
Wrap Up
There are far more topics discussed in this episode than we can cover in this article. You can watch Craig Golias and Vlad Yudin discuss other topics such as the best bodybuilding coaches in the sport, supplement companies, and how to grow a social media following. You can check it all out in the latest episode of Talking Huge above! Make sure to check out Talking Huge every week on Friday – only on the Generation Iron Fitness Network!
How These Short Head Bicep Exercises Enhance Arm Growth
These short head bicep exercises will certainly help give you those bulging biceps you desire most.
We all want those bulging biceps to really pop and these short head bicep exercises can help make that happen. With stronger arms comes a host of things we love. Better confidence, a larger physique, and more enhanced movements especially when it comes to those valuable pushing and pulling ones. But for many of us, finding the right exercises to help us get these done can seem daunting and with so many out there, putting together a good plan can be nothing short of a challenge.
We wanted to give you the best chance at seeing growth and felt it important to put together a list of the best short head bicep exercises so you can have all of this at your disposal. We know how daunting it can be to put together a plan so we felt it necessary to give you the best tools possible. Give these exercises a try and you won’t be disappointed by the results.
Anatomy Of The Biceps Muscle & Arm
Your arm is comprised of four muscles beings the brachialis, brachioradialis, coracobrachialis, and the biceps. Each of these muscles serve a certain function to assist the arm with everything it can do. The biceps muscle is made up of two heads: the long head and the short head. The long head passes through your shoulder joint and connects to the upper arm via a groove in the humerus. The short head starts along the scapula and runs in tandem with the long head. Your biceps work for two main functions being flexion and outward rotation of the forearm. It will help with things like lifting the forearm or rotating the wrist. With whatever the movement is, they are pivotal in helping to make that happen (1).
Benefit Of Strong Arms
Having strong arms works for more than just the aesthetic of appearing strong. Benefits include:
Better pressing and pulling movements: When it comes to those vital pressing and pulling motions, it is important for us to have strong arms to enhance grip and the overall movement.
Improved confidence: With bigger arms, your posture will improve, thus giving you better confidence overall.
Larger physique: Of course, you will have a wider physique as a result of bigger arms that others will certainly envy.
Best Short Head Biceps Exercises
Let’s take a look at some great short head biceps exercises to really boost your arm strength and size so you see some real gains take place.
Wide-Grip Barbell Curls
Working several different muscles, this exercise is one to really challenge the short head. With your feet about shoulder width apart, set your hands on the bar a bit farther than you normally would so your hands are farther than your shoulders. Start the curling motion and slowly lower back down without losing that good grip you have.
Concentration Curls
A good exercise for bulking and working on toning those arms, this exercise is one to not overlook. Sitting on a bench, hinge at the waist and rest your elbow of the hand holding the dumbbell on the inside of your thigh. Slowly curl the weight, really focusing on the squeeze as you build those bulging bis.
Preacher Curls
Preacher curls offer a bit more isolation than most to really aid in hypertrophy of the muscle. Adjust the bench to your desired setting and rest your triceps over the top. With your hands around shoulder width apart, curl the bar towards your chest while keeping your arms in a fixed position. Gently lower back down and repeat for your desired number of reps.
Reverse Curls
With reverse curls, range of motion and time under tension are important as you put a bit more strain on other muscle groups to get this done. Hold the dumbbell with your palms facing down and instead of a curl, raise the weight towards your chest. Lower back down to the starting position.
Hammer Curls
A great exercise for putting a different level of strain on your biceps, the hammer curl is an essential biceps exercise on arm day. Holding the dumbbells in each hand, they will be vertical with your palms facing each other. Curl your arms up towards your chest and slowly lower to the starting position.
Featured Supplement For Bigger Gains
When it comes to seeing those valuable gains and the desired growth you want most, especially after these biceps exercises, looking to great supplements can help. A pre-workout or intra-workout BCAA can certainly help do the trick but a high-quality protein powder is a must have on the shelf for growth and recovery (2).
Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Isolate
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Check out our list of the Best Protein Supplements for more great protein products!
Wrap Up
When it comes to getting bigger arms, we know how daunting it can be, but these short head biceps exercises can work wonders for helping you get to where you want to be. Give these a try and see those gains of yours come to life as those bulging biceps will be nothing short of huge. With the right workout and proper time under tension, and of course, maximum range of motion, you will be well on your way to a physique others will envy. Plus, you won’t be disappointed with the results.
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 Envato
References
Burhan, Nuradebah; Kasno, Mohammad; Ghazali, Rozaimi; Said, Radzi; et al. (2017). “Analysis of the Biceps Brachii Muscle by Varying the Arm Movement Level and Load Resistance Band”. (source)
Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
George Peterson Full Interview | Changing Divisions, Building A Wide Back, & More!
George Peterson is a bodybuilder with an incredible physique and an equally incredible journey throughout his bodybuilding career. Peterson started bodybuilding over 10 years ago, took a 5 year break, and then returned in the newly made Classic Physique division. Ultimately, he changed things up yet again and bumped up to the Men’s 212 division. His debut was in 2020.
That’s why we connected with George Peterson for a video interview to discuss his big switch in divisions and also go in-depth about his training, nutrition, and thoughts on trending topics in the sport. It was a long and insightful interview breaking down the intricacies of modern bodybuilding.
Over the past few months we’ve released multiple GI Exclusive segments from our interview with George Peterson. Now we’re releasing the full length interview including topics such as his switch from Classic Physique to Men’s 212, the secret to his wide back, how to build trust with a coach, and more.
Listen To Our George Peterson Interview On The Generation Iron Podcast
Our full length interviews are now also in podcast form! Subscribe to the Generation Iron Podcast for candid, full length interviews with the biggest names in bodybuilding, fitness, combat, and strength sports.
Listen to the full George Peterson interview here:
The Real Reason He Moved Up To Men’s 212 Bodybuilding
Not many bodybuilding fans may know this, but George Peterson did not start out as a Classic Physique bodybuilder. He started as a Men’s Open bodybuilder in 2008. He rose up through the amateur ranks and eventually started landing in the heavyweight class.
George Peterson wasn’t liking the way the massive amount of weight was affecting his aesthetic. He wasn’t happy with what he would have to do to continue succeeding in Open bodybuilding. So he quit. At the time both for himself and fans it seemed that this was a permanent stepping down from the sport.
It wasn’t until 2016 when the Classic Physique division was introduced that everything changed. He returned to the sport, won the 2016 Nationals overall, and then landed some spectacular placings as a Pro Classic Physique bodybuilder at the Arnold Classic and Olympia.
Then in a shocking move, he changed divisions again. This time to Men’s 212. We asked George Peterson why he decided to make that move considering he showed so much promise in Classic Physique. He admits that it was an extremely hard decision. Peterson is extremely passionate about Classic Physique. He likes that it allows for a wide variety of aesthetic types. He convinced himself that even though he carries more muscle than a lot of typical Classic Physique athletes, he still had the waist to showcase something special in the division.
But it seemed ultimately this just wasn’t true. His size kept getting in the way of being able to truly fit in with Classic Physique. Though he placed well, George Peterson describes having to cut 10 pounds during the final weeks of contest prep just to make weight. His body was growing and reacting in such a way – that he was constantly fighting against his size – not working with it.
On top of this, George Peterson believes his 3rd place Olympia finish was truly the best version of his physique under that weight limit. He couldn’t see a future where he improved anything further at that weight. Ultimately, he understood that he had to step up to a slightly higher limit under the Men’s 212.
It wasn’t an easy decision. He truly put his heart into Classic Physique. He still has a passionate place for it to this day. But he also understands the reality of his genetics and how his body works. His passion for weightlifting as a whole drives him to succeed in bodybuilding. He hopes that Men’s 212 will give him the opportunity to become a champion on his own terms.
George Peterson Shares His Secrets For A Wide Back
We asked George Peterson to share his tips for how to take your back to the next level. Peterson is well known for having one of the most impressive backs in the sport. So what kind of unique insights can he provide to help others chase the glory he’s obtained?
George Peterson was more than happy to share his tactic. He, in fact, shared it with a grin. He explains the key tactics that he has always done whenever working out on back day. It sounds simple – but it’s a focus on muscle movement and mind-muscle connection. It’s that special extra awareness with every rep that can make or break your progress from good back to supreme back.
George Peterson explains that with every single rep of every single back workout you perform. It’s important to stretch wide your chest as full as possible. That’s what George Peterson does. He makes sure that he widens his chest at the peak of each exercises movement. He wants to feel every single back muscle working to achieve each rep.
It doesn’t sound like much – but what is important is to be vigilant throughout the entire workout. It’s easy to go into auto pilot after months of training. Or perhaps, towards the end of your workout you are so exhausted that your mind wanders. George Peterson ensures that he takes his time to stretch full with every rep. It can’t be ignored. It has to be included through to the very end for every workout. Period.
Wrap Up
George Peterson is a powerhouse bodybuilder who is also open to going in-depth on some of the most vital topics in bodybuilding. That’s why you should check out the full GI Exclusive interview above! He shares his personal experience and tips for training, nutrition, and more.
Blessing Awodibu Hires New Coach to Take His Gains to the Next Level
It looks like Blessing Awodibu is taking his game to the next level.
After his performances at the Indiana and New York Pro shows, Blessing Awodibu is making a change. Blessing has acknowledged that he has work to do and is putting himself to task. Now, the budding prospect has decided to hire a new coach to help me with his gains and game.
Coach Abdullah Alotaibi has become known for helping some of the best bodybuilders in the world reach their next level. A trainer over at Oxygen Gym in Kuwait, Abdullah played a pivotal role in helping Brandon Curry become the 2019 Mr. Olympia. Now Blessing Awodibu has decided to work with the high level trainer.
Welcome to the Team
In a recent Instagram post coach Abdullah welcomed Blessing Awodibu to the team.
Welcome bro to my team. Guys be ready to see the real next level.
If you’re a fan of Blessing Awodibu this is some great news. In many instances athletes don’t take the time to look at themselves and be honest about their situation. Rather than admit to themselves that they need to make a change they instead choose the easy path: doing what they’ve always done and sticking to it. But there is no such thing as making growth in your comfort zone. It requires putting yourself through discomfort to attain the best results from yourself.
Blessing Awodibu has come to understand that if he wants to challenge for the top spot in bodybuilding he’ll have to make some changes. His size, particularly his legs, are going to have to increase. He’ll have to get his conditioning in top form as well. Blessing has come to understand this and has decided to work with one of the best coaches in the game.
With stablemates like Brandon Curry, Blessing Awodibu won’t lack motivation. It’s the perfect kind of position to put himself in. Champions train with champions and if Blessing wants to attain those lofty goals, he should be training alongside some of the best of the best.
What do you think of Blessing Awodibu hiring Abdullah Alotaibi as his new coach?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor 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.
8 Muscle Recovery Tips For Killer Performance & Results
8 Muscle Recovery Tips For Killer Performance & Results
No matter how hard you train in the gym, you’re not going to see the desired results until your muscles are recovering optimally. You break muscle tissue when you lift weights. Your muscles only grow back bigger and stronger when you give them proper recovery conditions.
A poor recuperation plan will not only knock you off of your timeline but will also impair your performance in the gym. Improper recovery bleeds into your daily life as it keeps you feeling tired and lethargic.
We’re not going to give you some crazy muscle recovery tips like sleeping hanging upside down or running on the treadmill backward on alternate days. In this article, we’ll go over the most common recovery mistakes that people make, and how you can improve your recovery efficiency and time.
How To Recover Better After Workouts
Before we get to how to recover better, let’s talk about how long does it take for your muscles to recuperate completely after your workouts and what to do if your recovery program lacks substance.
Optimal Muscle Recovery Times
The muscle recovery times vary depending on your fitness levels and the difficulty of your workouts. The intensity, volume, duration, and frequency of your workouts combined will determine the toll they take on your body.
Your body might take up to 24 hours to recover from a relatively light workout. On the other hand, recovering from an intense workout with high volumes and low rest durations can take anywhere between 2-3 days.
It is imperative that you give your body enough time to recover between your workouts. You shouldn’t be training the same muscle group within 2-3 days after an intense workout or you’ll run the risk of overtraining.
Ever felt that burning sensation in your arms while performing the bicep curls? That’s lactic acid forming up in your muscles. Lactic acid is responsible for making your muscles feel tired and sore. If the lactic acid is not flushed out of your system during your rest periods, you’re at a higher risk of an injury.
Nutrition
Nutrition can be broken down into two main categories:
Food
You should be eating a balanced diet with the right amounts of macro and micronutrients. Your goal should be to consume 1 gram of protein per pound of body weight if your goal is to build and maintain muscle mass.
Fruits and vegetables should be a part of every meal and you should limit the consumption of ultra-processed food. You should focus on eating 6-8 small meals as compared to three big meals. Eating frequently will spike your metabolism rates and help you burn fat even while you’re sitting ideal.
If you’re a regular lifter, you should consume a good amount of protein in your pre and post-workout meals as protein are the building block of muscles. Carbs and fats should also be consumed for efficient recovery and to improve the overall functioning of the body.
Supplements
An article on muscle recovery tips can’t be complete without the mention of supplements. While supplements aren’t necessary for improving your recovery, they can surely help make things easier.
We recommend taking an intra-workout BCAA supplement as it can kick start your muscle recovery process while you’re actively breaking down muscle fibers in the gym. A fast-absorbing post-workout whey protein shake helps fill the muscle fiber cracks that are formed after an intense workout.
A creatine supplement can help improve your recovery times and replenish your ATP stores. Taking these three supplements will ensure your recovery times and soreness between workouts is reduced to the bare minimum.
Sleep
Have you ever wondered why babies sleep so much? Babies follow a strict cycle of sleeping, waking up, drinking milk, crapping, and then sleeping again. There is some crying in the middle of it too.
Deep sleep is where humans grow. Although you shouldn’t expect to grow taller, your muscles are in the most optimal recovery mode while you’re sleeping. You should target clocking 7-8 hours of sleep every night.
Stress
Your body produces a hormone called cortisol while you’re stressed. Cortisol hinders your body’s recovery mechanism as it puts your body in a fight or flight mode. Taking too much stress also reduces the production of testosterone in your body and raises your estrogen levels.
Even if you follow all the other muscle recovery tips mentioned in the article to the T but are constantly stressed throughout the day, you’re not going to see any progress in your physique.
Hydration
You should drink at least a gallon of water every day. Water along with blood carries nutrients and oxygen to different parts of your body. Dehydration can impair your muscles’ ability to repair themselves.
Workout Programs
Your training splits will also determine your recovery quality. If your muscles remain sore for more than two days a week, you should train two muscle groups every day and rest for two days a week. You need to find the sweet spot in designing your workout program where your workouts, recovery, and results complement each other.
Massage
Getting external help is one of the most overlooked aspects of recovery. There is a reason why most pro athletes go for massages and chiropractic sessions every week. Deep tissue bodywork can ease your muscles, fix muscular imbalances and improve blood flow throughout your body.
Clothing
Compression garments have taken over the scene over the past few decades. A study conducted in 2019 found that wearing compression clothing lowered the time for body muscle recovery in German handball players.
Compression clothing improves your blood flow and can also reduce the chances of an injury as it reduces the excess movement of muscles during intense activities. Compression wear is especially great for people who are already suffering from injuries.
A Small Note on Avoiding Injury While Improving Recovery
If you’re a beginner or an intermediate lifter, you should only increase the intensity, volumes, or frequency of your workouts incrementally. Taking larger leaps can increase your chances of an injury.
While training to failure in every workout might sound badass, you shouldn’t train until exhaustion every time. Pushing too hard in every session can take a toll on your CNS (central nervous system) and can put you out of action for weeks.
If an exercise feels physically uncomfortable, it would be advisable to avoid it especially as you get older. Repeated stress from exercises can cause small tears called micro-tears that can lead to muscles feeling sore and inflamed.
An accumulation of these tears puts you at risk of developing torn muscles, also called muscle strains or pulled muscles. Muscle strains can vary from mildly uncomfortable to complete ruptures that may require surgery for repair.
Takeaway
If you’re in the fit lifestyle for the long run, you should look at recovery with paramount importance. If your recovery is not up to the mark, you will notice a fall in your overall performance and results.
How long does it take for you to recover after an intense workout? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.