For quite some time, not so fit Larry has been lifting weights at his gym. Until now, he hasn’t seen the results that he wanted and was beginning to wonder if it was even possible for him to grow his muscle. Thankfully, fit Rob was able to provide some insight.
“I’m guessing you’ve been trying to build muscle for some time and it’s just not growing,” Rob said to Larry, “A lot of people have that issue. Here’s what I can say. Just as I was telling you the other day, belief ultimately decides what kind of results you will see. If you walk into this gym and believe that you are going to have a good workout, you will have a good workout. If you believe that you are going to push yourself enough to make a difference, you will push enough to make a difference. So the absolute first thing is to repeatedly tell yourself that you are on the right path and you will see the results that you want. That repetition will lead to your positive belief, and you will see the results you want.
It’s very helpful to feel what it feels like to have the body you want. Closing your eyes and visualizing yourself with that chiseled body will make you feel great. As much as you can, keep experiencing that feeling.
Growing muscle is a cycle of making small tears in the muscle and then allowing it to heal. You’ll need energy to make those tears. In other words good sleep and energizing foods. (Energizing Foods article coming soon!) You can make those muscle tears by lifting weights or by doing bodyweight exercises. After you’ve broken down the muscle, it will need energy to heal and grow larger. That energy comes from a combination of protein, carbs, fats, and vitamins. The right combination is specific to your body. Also very important is ample water and sleep.
As for the specifics on a workout routine, over time you’ll find what fits best for you. Stick with something for six months. If you aren’t seeing the muscle gain, try something new. If your routine is working for you, stick with it until your progress slows, then try something new.
You can find workout routines all over the internet. Think about what muscle groups you want to work on. Would you like a bigger chest/bigger biceps/bigger legs? Do you want an abdominal routine? Be specific about which muscle groups you want to work on and then find a workout that focuses on those muscles. My only comment about workout routines is as follows; if at the end you feel like you can do more, next time around, use heavier weights.
The remaining piece of the puzzle is sleep. For the most part, body repair (including muscle growth) occurs during sleep. The longer you sleep, the more time the body has to repair. The shorter you sleep, the less time your body has to repair. The body knows how much sleep is necessary and will wake up when it has received sufficient sleep. Of course such a scenario isn’t typical for many people. There is good news; you don’t have to be perfect! Get some extra sleep if you can. Slowly start trending toward longer sleep periods if you can. Results are most efficient with sufficient sleep, but that said, results will still happen, perhaps just at a slower rate.”
-Mike Humphreys