If you've spent any time in the bookstore browsing through magazine articles on bodybuilding, you've no doubt come across some pretty strong claims about how the latest supplement fad can provide you with unbelievable results. You may have also seen some recommendations on improving your workout technique and other such advice. What was probably missing from the discussion is the importance of a solid recovery phase when embarking on a new strength training or bodybuilding program. If you seem to spend all your time in the gym without making any progress, or if your initial muscle gains have reached a plateau, take a moment to think about your recovery plans (or lack thereof).
Are you wondering what the recovery phase is? Well, let's review how muscle is built in the first place. In order for your body to build muscle, you first have to give your body a reason to build it. You see, on a basic biological level muscle is an expensive asset to have, and the body would rather not have to maintain it. The only way to stimulate new muscle growth is to give the body a reason to build it, and the way to do this is to take advantage of our basic biological need to survive.
Muscle fibers are damaged when we lift a heavier weight than we're used to. As long as there are enough nutrients, the muscle will be rebuilt bigger and stronger so the body can prevent a similar stress in the future. So how does this tie in to the importance of resting during the recovery phase? Simply put, the muscles must be given time to rebuild before they are put under heavy stress again. This means that we must limit the frequency of our workouts in order to maximize their effect, and this is why many bodybuilding experts recommend only a few hours of training per week. A simple way to remember this is Less is More.
Aside from avoiding over training by carefully planning your workouts, you definitely need to make sure you get plenty of sleep. The body repairs itself during sleep, and this is especially important for the bodybuilder who has just put his muscles under stress. If you choose to ignore this advice, you may find yourself limiting your muscle growth potential.
Here's a question to ask yourself. Think about that hot new supplement you bought a year ago. It got great reviews, everyone was suing it, there were glossy, full-page ads for it, and you bought it, to the tune of the $50 to $75 per month. A year has passed and you're looking at new supplements. Why?
The biggest reason is because the industry is pushing the latest hot product down your throat. If last year's product was so hot, why is it being dropped now in favor of this new supplement? And if your old supplement worked, why are you even thinking of trying a new one?
Bottom line is that the average supplement does very little for the average person. So, you need to be realistic about what you expect body building supplements to be able to offer. They are not miracle products that will pack on 50 pounds of muscle, nor will they magically burn off fat.
Different body building supplements do different things. In general, however, they are designed for building mass or reducing fat. In terms of mass building, there are those supplements that increase testosterone production, there are creatine supplements that help the muscle retain water, there are supplements that aid in providing significant calories without excess fat and then there are those protein supplements that aid in the repair of muscle after a hard workout. The fat loss supplements either suppress appetite or they speed up heart rate to burn more calories.
For 90 percent of strength trainers out there, supplements only have negligible benefits. They might help you push just a little harder, rest a little less, burn just a little more. But in order to get these benefits, you need to work!
If your body is capable of performing a set of 6 repetitions, and with supplementation you can perform 7, you had better hit 7! Being able to more easily do exactly what you've always done does nothing for you. You have to be willing to always push to get the most out of your supplements.
Most people are not committed to this level of effort; that fact, plus the questionable efficacy of supplements in general, doesn't paint a rosy picture for the supplement industry.
Both Jon Cardozo & Christina Conley are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Jon Cardozo has sinced written about articles on various topics from Fitness, Build Muscle and glutamine & cysteine. Jon Cardozo, from Jcardozium research, writes on how to build muscle naturally, nutrition, and general fitness. Visit his website for more information on. Jon Cardozo's top article generates over 12100 views. to your Favourites.
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