HOW TO BUILD MUSCLE: SCIENCE-BACKED STRATEGIES THAT ACTUALLY WORK
Are you sick and tired of training hard and eating “clean”...
Only to jump on the scales or take your progress photos to be met with the harsh reality that all of that “hard work” hasn’t even made a dent in your fitness goals?
We get it! And the truth is… you’re not alone.
This frustrating experience is more common than you might think. However, it’s not all doom and gloom. All it takes is a slight shift in your plan for the results to start flowing!
In this article, you’ll discover 4 effective strategies that are grounded in solid science. #2 is surprising (and requires literally no work)! You’ll learn how to supercharge your workout,
build muscle performance and aid focus and faster recovery.
1. A focus on supercharged performance
After one bout of high-intensity resistance training the brain kicks up a notch; reaction time rises and problem-solving skills jump. But how can you supercharge your brain before you head into the gym to get the most out of your workout? To feel more drive and focus?
Research has shown that meditation boosts mental clarity and focus. The more frequent your practice, the more targeted your executive attentional network becomes. In other words, you can concentrate like crazy.
Visualization has been used by athletes for an eon. Running their race before setting foot on the track. Mentally swimming their laps prior to getting wet. You can do the same before working out, with unexpected results.
The study Positive Visualization and Its Effects on Strength Training found that imagining routine exercises prior to a training sesh resulted in increased strength. Those who incorporated this technique lifted two to three times extra weight than those who didn’t. When people ask us how to build muscle faster, this isn’t usually an answer they expect. And still, it works!
We believe the sheer focus preps the body and allows you to perform at your peak.
You can also nourish your brain to better focus. Omega-three fatty acids, minerals like iron and selenium, vitamins like B6, B12 and E and healing foods like citrus fruits, cocoa, green tea and turmeric amp up your cognitive function and bring a laser focus.
Note: Be careful when choosing your pre-workout supplement. Many products contain 300mg caffeine or more. This can lead to anxiousness and a scattered focus that undermines your workout.
2. The sound sleep secret
Sound slumber might not yet sit at the top of your pre-workout strategies but bear with me while I explain why it should.
The quality of your sleep is linked to the health of the hormone, insulin. One night of poor slumber lowers insulin sensitivity; that is, insulin’s ability to function correctly. Over time, a deprivation of zzzz’s can trigger insulin resistance. When insulin does not work optimally, muscle breakdown is accelerated. Not only that but as sleep tumbles to five hours or less, body fat rises.
In answer to the “How to build muscle?” question, eight hours of sleep per night is a must. This also has the positive flip side of improving cognitive function, which enhances focus and leads to superior workouts.
3. How to build muscle with carbs?
Widespread enthusiasm for low-carb food plans have gripped the weight loss and fitness fraternities. With this carbohydrate intake is often minimized, even cast aside.
But when it comes to physical training, natural sugars have several key benefits; they supply the energy needed to work out, replenish glycogen in muscle and speed muscle recovery. Makes sense, right? If you’re short on energy, workouts will be lethargic and less effective.
Then there’s the theory that carbohydrates can build muscle... But can they?
A small study published in the Journal of Applied Physiology investigated the effect of post-exercise carb intake on muscle mass. The participants consumed 100 grams of carbohydrate one hour after a bout of resistance training. They then had blood pulled directed from their femoral artery and vein and a muscle biopsy taken from a leg muscle. (Ouch!)
The authors found that carbs don’t build muscle; instead they reduce the breakdown and loss of muscle protein.
A cup of white rice or a potato after a workout should be sufficient.
4. Science-backed supplementation formulated to work, guaranteed!
Just as a drag car needs nitro to propel its high-powered performance, we can harness our inner capabilities with the right fuel source. The right nutrients light the fire of our potential.
But be warned. There are many products on the market that look attractive but offer unproven and cheap ingredients, preservatives and fillers. Just as you wouldn’t fill a drag car with diesel, you mustn’t fill your biological tank with cut-rate junk. The most expensive supplement is one that doesn’t work!
So, what should you look for?
The right ingredients at optimal doses. To beef up your performance, increase your muscle bulk and boost your recovery take...
A study published in the journal Medicine and Science in Sports and Exercise investigated whether Beta-Alanine could enhance the sprint component that ends an endurance cyclist race. The researchers wondered if this amino acid could enable the athlete to push hard at the end of a gruelling competition, right when it matters the most.
The results were staggering: Beta-Alanine “increased peak power output by 11.4% [and] mean power output increased by 5.0%.
How much did the athletes take and over what time frame? Two to 4 grams per day for an eight-week period! That’s a quick turn around.
Betaine is found in many foods including beets, spinach and whole grains. Research suggests it may have hidden superpowers.
A study published in the Journal of the International Society of Sports Nutrition found that a mere “six-weeks of betaine supplementation improved body composition, arm size, bench press work capacity… and tended to improve power.”
This safe compound helps to build muscle capacity and strip body fat!
This amino acid has been studied for some time resulting in its inclusion in a range of supplements. But many contain too little.
A study published in the Journal of Sport and Health Science found that Citrulline supplementation significantly reduced muscle soreness for one and two days post-exercise. The authors noted that they particularly recommend this compound “for power and strength athletes… to adequately recover and subsequently train at their desired intensity level.”
How much did the participants need? Three to 4 grams of L-citrulline or 8 g citrulline malate!
Nitrosigine® (Inositol arginine silicate)
If you’ve not heard of Nitrosigine® before we’re glad you’re here! Want to know how to build muscle? Take this compound.
The authors of the study The benefits of inositol-stabilized arginine silicate as a workout ingredient found that:
“Daily doses… prior to workout significantly increased pre-workout energy levels, increased muscle pump immediately following a workout, and decreased biomarkers of muscle damage immediately after a workout and during recovery.”
For killer gym sessions and muscles that feel pumped up, Nitrosigine® is a must-know secret.
Why Hyperload is your best option?
Our pre-workout supplement, Hyperload, takes advantage of the latest science to bring these four ingredients — and more — together in a formulation that works, guaranteed.
Hyperload’s awesomeness as a pre-workout supplement and its ability to propel performance, quell fatigue and boost concentration — Without any associated crash — is why our customers have this product as a staple in their workout armory.
Does Hyperload really boost performance, capacity and recovery?
Yes, the science-backed ingredients have been formulated specifically to help you get muscle pump and gain. As you’ll see from our ingredients panel, we ensure proper dosing to achieve what other companies don’t: effective results, guaranteed.
Will I get an energy crash?
No! Hyperload has been formulated to give you all the energy, performance and focus you demand from an industry leading pre-workout — without the crash!
Will I benefit from Hyperload?
If your workout suffers because you feel fatigued, unfocused or you simply know you have more to give… Or if you hate pre-workout supplements that trigger the coffee-like jitters… It’s time to swap to a science-backed product that invigorates and propels your workouts instead of killing your mojo and muscle power. Hyperload will soon be your next best mate.