1. Muscle Confusion Spurs Muscle Growth
You don’t have to constantly and repeatedly add new moves and workouts to your routine to prevent your body from adapting. Actually, you want adaptation – this is how muscles grow. Sustain your progress with small weekly tweaks: alter your grip, pace or rest. That can help your muscles adapt over time, preventing plateaus, says personal trainer Nick Tumminello.
2. You Can Digest Only 25g of Protein At A Time
“Your body will slowly digest and absorb all protein you eat, even if you eat 125g in a sitting,” says nutritionist Alan Aragon. For optimal fitness, he recommends consuming 1g of protein a day per 450g of your target body weight. If you weigh 80kg and are looking to shed 7kg, shoot for 163g a day.
3. Body-Weight Workouts Can Make You Big
Using your body as your barbell is a smart way to vary your routine and boost overall fitness, but it has its limits when your aim is to pack on serious size. “Your body weighs only so much, so your muscles become accustomed to it quickly, and then your gains stall,” says certified strength and conditioning specialist Bill Hartman. “You need sufficient overload to spur growth; that’s where weights come in.”
4. Lifting To Failure Is Essential To Muscle Growth
Be wary of any advice that promises positive results from negative actions. “If you know your next repetition is going to be slow and shaky, then terminate the set,” says certified strength and conditioning specialist Jim Smith. “You’ll recover faster and reduce your risk of injury.” Bottom line: focus on lifting with good form, not lifting to failure.