One of the worst things when it comes to training is when you hit a plateau. However, while a lot of people think this is inevitable, most people who hit a plateau do so because they have bad training habits. Another frustrating thing that can happen with training is when you seem to do everything right but don’t get the results you want. Again, in most cases, this is because the person assumes that they are training right but are making basic mistakes. Thankfully, efficient training boils down to a few principles and once you understand the basics of proper training and how your body builds strength, tone, and muscle, it’s hard to go wrong. Here are a few tips for maximizing your workouts.
What you eat and when you eat will affect everything from performance during your workouts, to energy levels in between, and how fast you build mass. Before workouts, you need to feed your body with fast-digesting carbs and consider taking a pre-workout supplement. Fast digesting carbs will give you the energy you need and a pre-workout with a stimulant like caffeine will keep you alert and allow you to push yourself a bit further. Getting a little bit of protein before a workout is important too as it will help support your muscles during your workouts. However, protein is especially important after your workout.
Know that different types of protein are digested at different speeds, and you can take different types of protein at different times for better results. Whey protein, for instance, is digested faster than casein protein and is better immediately after your workouts for recovery. Casein protein, on the other hand, could be better for before you go to sleep to support recomposition during the night.
Look Into Supplementation
If you don’t add supplements into your diet, gaining muscle and improving performance will be an uphill battle. You don’t need to have a pantry full of supplements, however, since some supplements will be redundant or have poor bioavailability. When it comes to supplements, you can’t go wrong with things like protein powder and creatine. You should also look at things such as beta-alanine, magnesium, and fish oil.
Then, you can start looking at lesser known but still very promising supplements like turkesterone. Turkesterone is promising because of its ability to mimic the effects of anabolic steroids without the negative side effects. This is because it doesn’t bind with the androgen receptors the way regular steroids do, and it’s the binding that causes most of the negative effects. So, we suggest you do your research on the supplement and see if it could work for you.
Work Out in the Evenings
A lot of people have the habit of working out in the morning because they feel this is when they have the most energy, but it might not be a good idea. One study found that people had their best performances when working out in the evenings. But since this study focused on strength training, you could use that energy boost in the morning to do some cardio.
Take Longer Breaks
Taking proper breaks between sets is extremely important. Don’t make the mistake of going by feeling here. The adrenaline may be telling you that you’re ready for another set, but it’s better to time your breaks. Aim for at least three minutes between sets and use a timer to make sure that you don’t start too early.
These are all tips that you can use right now to get the most out of your workouts. These should help you get better results in the gym and faster recovery between sessions.