4) Sleep Like a Bear
Bodybuilders commonly overlook the importance of deep sleep. This is a remarkable fact considering most of us know that this is when the body regenerates and recovers. Most important, your body releases growth hormone during deep sleep, which significantly aids in muscle growth, joint repair, and fat loss. Furthermore, getting at least eight hours of high-quality sleep per night will ensure you have enough energy on tap to push heavy weights and maintain workout intensity. Just remember, if you train in the evening, avoid large doses of stimulants, as they significantly disrupt deep sleep.
5) Strategize Your Supplements
Whether you are a pro or an amateur by decades of research—from cell bodybuilder there are a few key volumization, to mTOR activation, to supplements you should be using daily to support muscular growth. Whey Protein Isolate: This provides a boost to your protein intake, ensuring a constant supply of amino acids in the blood. To maximize anabolism, take 30–40g 30 minutes before and immediately after training. For an additional anabolic tweak, science has shown that adding 30–50g of dextrose to your post-workout protein shake will drive insulin release up, increase protein synthesis, and promote delivery of nutrients into fatigued muscles. Creatine Monohydrate: This anabolic activator is backed myostatin inhibition. You should be taking 5g twice per day. Take the first dose with breakfast and the second with your post-exercise protein shake. Multivitamin: Take as directed to ensure your cells have all the micronutrients needed for enhanced function. Fish Oil: These products are high in omega-3 fatty acids, which have been shown to improve body composition by increasing lean mass and decreasing fat mass. Furthermore, they support cellular function under conditions of stress and improve health.
If you follow what we’ve prescribed, it’s implicit that you will notice significant increases in strength. Here are some tweaks that will help you maximize strength gains throughout the year.