The reason why your gym buddy gain muscles faster than you
Studies show that training in a group increase performance
superior partners can improve persistence motivation on exercise game tasks.
Quoted from Brandon Irwi, human kinetics, 2011
Yet it’s very common to hear this question at training classes. Sometimes they even do the exact training routine with the same coach and sometimes they also were following the same diet plan. So, what’s the secret? Why your gym body is getting ahead in class?.
Supplements are the first and obvious probability that may cross your mind. but it’s not the main point. It’s built to provide what you don’t get enough from food. They are not made to be meal replacements as many people misuse it for. Remember that it’s manufactured by humans which means it has side effects and must be taken under professional supervision, especially hormonal supplements, burners,… etc. Even a high percentage of vitamins can be toxic to your body.
With that said, any group of people who uses the same supplements will turn out differently shaped with different muscle gains too.
A lot of people neglect the pre-workout meal and others eat meals containing carbs (and taking a C4) for example. You can clearly see the difference in the gym class between the two of them. No matter your goals is, pre-workout meals give you the energy to upscale your training and it reflects on your muscle gains as well.
Individual Training Techniques
While there are a lot of known ways to advance your workout like super-sets, drop-sets, triple-sets, and slow negative motion sets. There are other unnoticed but yet efficient techniques.
- Many people mix up the full range of motion of the joint with the full range of motion of the muscle which makes the same training less efficient. the difference is simply explained by the physical therapist and strength coach Jeff Cavaliere in this video
- Squeezing the targeted muscle at the peak of tension
- pausing for seconds at the end of reps
- the contraction of core muscles when you plank or doing abs exercises
Although they seem so little changes, they do a BIG difference. Believe me, or don’t and test it yourself!
Many athletes don’t realize the importance of full recovery of muscles and their body’s need to recover and rebuild torn muscle fibers in each training session to be able to train that same muscle again without demolishing any muscle gains.
Mainly for beginners, a 30 day weighted squat challenge, for example, will lead to fatigue without a balanced diet, enough daily protein intake and sleep. Sore muscles, general exhaustion and tissue break down is a normal and very common result in that case.
Ways to speed up recovery
- decrease muscle soreness by chocolate milk after workout
- Skip the happy hour after workout. According to NSCA alcohol drinks can ruin your post-workout protein which delays recovery.
- Get enough sleep, water and protein. OBVIOUSLY
- Get a massage with a foam roller
- Stretch before and after a workout
- Take your vitamins, especially omega 3-6
- add quality protein to your meals like salmon
Muscle tissues tear and your body builds a bigger/ stronger muscle to endure the repeated pressure on the muscle. if you put the same amount of pressure on it, session after session, there won’t be any more required strength. Your body knows that your current body muscles can handle it. it’s as simple as that.
Always track your reps and sets and make it your goal to do better than the last time. I don’t care if you add 2 plates of 5s. You have to do better (on a weekly basis) if you want to see more gains.
The term “body types” was created by the American psychologist William Sheldon in the 40s. he used subjective classification techniques based upon his visual appraisal of his subjects’ physiques. His theory of Constitutional Psychology has since been discredited. the classifications ectomorph, mesomorph and endomorph are not reliable any more to choose a diet or a training course as Sheldon further grouped 76 different types into those three categories of somatotypes, Negative, Positive and neutral. 1 balanced=mesomorph, and 2 unbalanced. So, It does not define someone’s ability to gain or lose fat or muscles. What really matters is the detailed percentage of every element in your body including fat, water and muscles, which can be determined by digital scales and lab tests. Though the starting point of your fitness journey, your habits and your genes can give you a headstart or be an obstacle you should overcome, And if you think being underweight is a blessing think again.
You need to focus on improving your performance and muscle gains continuously. Know your body’s needs and do it. Remember that athletes react differently to weights. Muscle and mind connection might be what you’re missing this whole time.
If you already tried every point i mentioned and still not improving, get a professional opinion, And believe me you’ll be the best version of yourself as long as you have the will and expanding the knowledge of your own body.
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