I hope you are doing awesome.
Yesterday was Superbowl Sunday and I didn’t even watch it! I have no cable so yesterday was a rest day and about 3 movies from netflix and a junk refeed night. However today is back on track and back building more muscle!
Here are 8 things you can do RIGHT NOW to help build more muscle.
# 1. Don’t skip your warm up.
Ok let’s face it, warming up kinda sucks. If you are like me and you love your pre workout drinks and good intense music to get fired up for a workout then you can’t wait to attack the weights! But there is a problem with this. Your body isn’t “ready” even though your mind may be. So do a quick warm up. I have a great blog post about proper warming up, But as of TODAY if you are doing NO warm up then do something!
- Ride a bike for 8 minutes
- Do some soft tissue work
- Do some dynamic warm up
- Wear a sweater
I have a good blog post coming soon on some simple warm up drills that can really help you big time.
Don’t just go right to the weights ok. Warm up first
#2 Have a PLAN.
Here is the deal would you go to university without a plan? How about your job? Would you just go in and do random stuff? Or would you have a plan laid out to reach a certain goal or desired outcome? This is NO different from your training. You need a goal and a program and deadline. I suggest you read that sentance AGAIN.
For a great training program I suggest you check out The Diesel’s Crew AMD 2.0. I am going to try it soon it looks solid!
Check it out —-> AMD 2.0 By Diesel Crew
# 3. It’s Universal Bench Day so DON’T BENCH!!
I don’t know many people with awesome legs. Reason is they are hidden by pants, or plain and sample they hurt to train. Go into the gym and start your monday with LEGS. Squats!!
If someone is using the power rack for bicep curls on a monday you have the right to bitch slap them. Yes go bitch slap them and say “Rob King Said I Could Do That”. Well…. at least get a video for me….
If the guy doing bicep curls is a MMA fighter please don’t do that ok lol.
# 4. Slow Down Your Reps!
Here is what I see every time I go to the time. Weights being MOVED but not LIFTED. Here is what I want you to do. SLOW DOWN the negative portion of your rep for 2-3 seconds. Slight pause, then use the CONCENTRIC FAST. So it goes like this on SQUATS (because no one is benching anymore on Monday’s right!)
Lower for 3 seconds
Pause 1 second on box
Explode Up fast.
In tempo terms this would be 3-1-X tempo (X means as fast as you can).
# 5. Drink BCAA’s during your wokout.
Look you don’t need 19 different supplements (you should see my kitchen cabinet all the same lol). Anyways focus on GOOD QUALITY SUPPLEMENTS. BCAA’s are A MUST HAVE Supplement. Espicially during your workout. Sip on 15-20g of BCAA’s during your workout.
- Improved Recovery
- Reduced Fatigue
- Improved Protein Synthesis (build muscle faster)
- Improved Immune System
- and much much more
Get some BCAA’s. I use Xtend, Modern Bcaa’s GP3, and I am testing Optimum’s new one now.
# 6. DO A COOL DOWN
Yes take 8-10 minutes, do some bike to flush out lactic acid and clear away all the “Crap” thats accumulated in the muscles. Do some static stretching after your workout. IF you did legs today be sure to stretch your hams. hips, quads, glutes etc. Take 5-10 minutes to cool down. IT WORKS WONDERS.
# 7. Don’t miss your post workout shake!
OK the most important meal of the day is your POST WORKOUT SHAKE! Here is my post workout shake in a nutshell (I am dieting while trying to increase lean mass a bit)
- BCAA’s (20-30g)
- Frozen berries (2-3 handfuls)
- 1 banana
- 2-3 handfuls of spinach
- Post workout vitamin complex of C, E, Iron, B vitamins
- Sometimes Almond Milk
- Sometimes I use a post workout like Size On etc. right after the gym But recently I make my own when I get home.
# 8. – 30 min to 1 hr after your post workout meal get a good FOOD MEAL.
After my post workout shake I always have a big food meal. usually looking for good carbs and protein. IE Oatmeal w whey protein, and peanut butter or eggs with brown rice, or extra lean ground beef with brown rice. I am not a big fan of chicken.
I hope this helps you and if you have any comments or feedback I would love to hear from you!