Building muscle: how to make your strength training more effective
Are you training regularly but not getting any closer to your goals? Then it's time to make a change. Read our blog post to find out how you can make your strength training more effective and finally make progress again.Setting new training stimuli
Always doing the same program during strength training may seem time-saving and effective in theory, but in practice it is not the best way to achieve success. Quite the opposite, because our muscles only grow when they are presented with new challenges. For this reason, it is important that you always set new training stimuli. Always doing the same exercises with the same weights requires no adaptation and will not bring about any change. You should therefore vary your workout every six to eight weeks. With strength training, you can do this simply by changing the intensity and load time, i.e. increasing or decreasing the weight, number of repetitions or length of breaks. However, you can also modify the exercises or add new exercises to your routine. Another advantage: by avoiding monotonous workouts and bringing more variety into your daily training routine, you not only increase your effectiveness, but also your motivation.
Support your strength training with supplements
Sports supplements support you during your workout and can help you to increase your training success.
The most common use of Creatine is probably in bodybuilding. When taken regularly, it increases physical performance during high-speed strength training as part of short-term intensive physical activity.To improve regeneration, many strength athletes also use Glutamine, BCAAs or EAAs.
Be on the ball
Word has got around that mindfulness helps you to be happier and more relaxed in everyday life. But your strength training can also benefit from it. So try to concentrate fully on your exercises from time to time and avoid distractions such as music or podcasts. By focusing only on what you are doing, your exercises will become more precise and therefore more effective. You will also be more aware of whether you are really at your limit or whether you can do one or two more repetitions. Always concentrate on the muscle you are currently training. Actively control and tense it. This requires some practice at the beginning, but you will get better and better with time.
Check your technique
The correct execution of exercises is the be-all and end-all of strength training. It is not only important to prevent injuries, but also to train the corresponding muscle in the best possible way. You should therefore check your technique from time to time. Ideally, you should get support from a professional for this. Alternatively, you can also film yourself and check your technique afterwards. Are you performing the exercises in a clean and controlled manner or are you working with too much momentum? Is your stance stable or wobbly?
Effective strength training: the foundation must be right
The best training is useless if the foundation isn't right. This includes the right diet, sufficient regeneration phases and sufficient sleep. In order for our body to remain efficient and outperform itself, it must be supplied with all essential nutrients and sufficient energy. When building muscle, the focus should of course also be on sufficient protein intake. Carbohydrates should also be included, as they ensure that you have enough energy for an intensive workout. After training, it is advisable to replenish your reserves as quickly as possible. The combination of protein and readily available carbohydrates is ideal (as contained in our V-Loader).
Overtraining, stress in everyday life and lack of sleep also inhibit muscle growth, as they lead to an increased release of the stress hormone cortisol. In this respect, you should ensure that you get at least 7-8 hours of sleep per night and build enough time for relaxation and recovery into your daily routine.Sources: