How to Build Muscle Fast (Part 1)

How to Build Muscle Fast (Part 1)

How do I build muscle fast? This is one of the most common questions among gym-goers across the globe and there seems to be a different answer everywhere you look. The goal of today’s article is to explain scientifically the ideal way to pack muscle onto your body in the most efficient way possible. Read on to find out how to optimize your workouts to build muscle mass faster. When dealing with the question of how to build muscle quickly, there are a few major topics that should come to mind and today we’ll tackle two of them. These topics are the process of protein synthesis and the frequency of your workouts. Let’s take a closer look at each one. Protein Synthesis If you’re new to the health and fitness industry or you haven’t done a whole lot of research, the term protein synthesis might sound very foreign. Simply put, protein synthesis is the process by which your body builds muscle. Similar to the way your metabolism controls the rate at which you burn calories, protein synthesis controls the construction of muscle in your body. Without the process of protein synthesis, muscle building would be impossible. For the average individual who isn’t supplementing with steroids, the process of protein synthesis begins the moment your body recognizes strain on its muscle fibers. Protein synthesis can last anywhere from 24 to 48 hours, typically peaking around 24 hours and then slowly diminishing until the next time that particular muscle is worked out again. Once protein synthesis in a muscle ceases, your muscle will no longer grow bigger or stronger. To take advantage of...
The Pros and Cons of CrossFit Training

The Pros and Cons of CrossFit Training

CrossFit has become one of the most popular training styles in the country. Targeting people’s competitive nature, CrossFit trainers have done an excellent job getting people off the couch and into the gym. However, there is quite a bit of controversy lately about the style of workouts that CrossFit training promotes. Today we’ll take a look at the pros and cons of CrossFit training, and help you decide if it’s the best style of training for you. Pros CrossFit Provides Competitive Motivation One of the hardest parts about working out regularly is staying motivated. Sure, you might be able to have a consistent month or two in the gym, but as every gym-goer knows, keeping up the motivation to be consistent for an extended period of time can be difficult. Providing ample motivation is one of CrossFit’s greatest strengths. By adding a competitive element to workout routines, individuals involved in CrossFit keep coming back to improve their scores and move up the leaderboard. CrossFit Teaches Explosive Compound Movements One of the staples in CrossFit workout programming is the utilization of explosive compound movements. There are few things better for building muscle and increasing strength than multi-joint, compound exercises. Add in the emphasis on moving explosively and you have a recipe for rapid strength and muscle gains. CrossFit Can Drastically Improve Mobility Another great benefit of CrossFit style training is the increased mobility you’ll receive. Performing explosive compound exercises takes quite a bit of shoulder, hip, and ankle mobility. As you perform these compound exercises, your body will adapt to them and become more flexible and mobile over time. Cons CrossFit does...
The 5 Best Barbell Exercises

The 5 Best Barbell Exercises

If you asked 100 personal trainers what the best piece of workout equipment you can get would be, 99 of them would tell you to get a barbell. Barbells can be used in exercises that work virtually every muscle in your body, and some of the best exercises you can do require a barbell. In today’s post, we’re going to take a look at the top 5 exercises you can do with a barbell and break each one down so you have a full understanding of why it’s on the list. Barbell Squat It should come as no surprise that the barbell squat is at the top of this list. Long known as the king of lower body exercises, the squat is easily one of the most functional exercises you can perform. Almost every activity performed by humans requires participation by your glutes, hamstrings, and quads, and the barbell squat hits them all. Performing a barbell squat takes a lot of practice, so if you are unfamiliar with the movement, try starting with just the bar before building up the weight. Keep practicing the barbell squat and before you know it, you’ll notice a major increase in leg strength and muscle mass. Image credit: Furthermore from Equinox, https://furthermore.equinox.com/ Barbell Deadlift Next on our list, we have the barbell deadlift. This exercise is an excellent movement that increases strength and function in the lower back and hamstrings. The deadlift is a highly practical exercise because of how often it is replicated in daily life. Every time an individual bends down to pick something up, they are emulating parts of a...
Is Hiring a Personal Trainer Worth the Cost?

Is Hiring a Personal Trainer Worth the Cost?

In an ideal world, we’d all have the best strength and training coach or personal trainer to guide us through our workout routines, keep us honest with our diets, and motivate us to get better every day. The reality, however, is that hiring a personal trainer can be expensive, especially if you’re hiring a good one. For many people, a quick look at the numbers is all they need to decide they’re better off figuring it out on their own, while others know they can benefit from the expertise of a good trainer and take the plunge. If you’re on the fence about hiring a personal trainer, read on to come to a better understanding of the value that personal training provides and if the cost is worth it to you. Avoid the “Instagram Trainer” The main thing you need to watch out for when deciding to hire a personal trainer is quality. The number one reason why personal training gets a bad reputation is that there are literally thousands of under-qualified or inexperienced people who claim to be personal trainers, either on Instagram or at the gym. It’s relatively easy to grab a personal training certification online or get results for yourself at the gym and then promote yourself as a trainer. These types of trainers you absolutely want to stay away from. You will end up wasting your time and money on a “personal trainer” who has no idea the complexity of training someone other than themselves. Look for a Quality Trainer While we just finished discussing how personal training can be expensive, it’s much better to...
The Best Equipment for Any Home Gym

The Best Equipment for Any Home Gym

People are more health conscious now than they have ever been. Because of this, commercial gyms are seeing their memberships increase and big box gyms are opening on seemingly every corner. While this increased awareness of health and fitness is a great thing, it can lead to a difficult or frustrating gym experience. Too many people and too little equipment, packed locker rooms, and poor gym etiquette are all things that could discourage you from going to a commercial gym. While many people enjoy using their gym membership, you may fall into the crowd that prefers to work out in private. The answer to this dilemma? Create your own in-home gym. While the idea of building an in-home gym can seem intimidating or expensive, when you consider the long-term savings of not paying for a monthly gym membership, it can be quite worth the initial investment. In fact, building your very own home gym can be done with just a few pieces of equipment. Keep reading to see our top picks for in-home gym equipment! Barbell If you ask any professional personal trainer what the number one piece of exercise equipment is, they will very likely tell you it’s a barbell. Barbells can be used to work any part of your body. With a barbell, you can perform movements such as squats, deadlifts, overhead presses, bench presses, bent over rows, standing calf raises, and more. If you could invest in just one piece of equipment, the barbell is a very safe bet. If you need weight plates to add to your barbell set, you can find both rubber bumper plates...