Stop Wasting Time: What’s Effective to Build Muscle

What works in the gym and what doesn't?

This may be the most asked question of all when it comes to working out and muscle building. Anyone who's done a quick online search or spent time scrolling through coaches on social media will tell you how fast it is to find contradicting information that leaves you more confused than before. Of course, peer-reviewed studies and research groups can help guide us to optimize our training, but at the end of the day, being self-aware of best practices that work for you is the most important way to accomplish your goals. Just like when losing weight and trying to land on the perfect diet, something that works for one type of person may not be the right one for others. 

A perfect example of this that I've come across multiple times is when to do cardio. Should it be before you lift, or should you do it after? Should cardio even be combined with strength training, or should it be done on an entirely separate day? The answer to this varies for everyone, so trying to find the one-size-fits-all answer is nearly impossible. With all this being said, while figuring out the best methods for myself in my 13 years of training, I’ve come across five things I’ve changed to see positive results in my fitness journey that may help you out as well.

The Right Mindset Will Take You Further Than You Think

Call this focus, motivation, or dedication. It all boils down to the same thing: Consistency. You have to consistently choose to make the right decisions, and you must consistently show up. Nothing happens overnight, and the only way to make changes is to keep showing up every day. If you don’t want to slow down your progress, just stick to your plan. While this is definitely easier said than done, results come from a positive mindset.

A Correct Diet is Key

This is something that I did not pay too much attention to in the first few years of my training. Don’t get me wrong, I was never too much of a fast food or junk food guy, but when I started paying attention to foods that were low in sugars, high in protein and key nutrients, and stayed away from overly processed snacks, I started seeing better results.

Core Exercises Rule

I found a strong core to be essential in building a solid foundation in your strength. Planks, twists, knees to elbows, squats, and toe taps are just some of the types of core circuits you can implement. Not only have I noticed more control and stability in my lifts, but this has also led to more growth from my strength training.

Correct Form Doesn’t Always Mean the Same Form

It’s amazing how changing your stance, grip, or even finger position can alter your workout. What seems to be minute changes can actually activate different muscles or target other ones in a better way. This is why you can do multiple sets on the same machine but hit various parts of the muscle group, such as on a leg press or lat pull down. Do your research on what these differences can do— it may be just the thing that takes you to that next level!

Controlling The Weight is a Game Changer

In my years of lifting, I’ve found that controlling both the concentric and eccentric movements results in the best muscle growth. It can almost be instinct to let the weight drop with no resistance and let momentum take over, but having full power throughout the entire movement can get you the most out of your workout.

Again, what has worked for me may not be the right thing for you, but if you’re at a roadblock in your training or interested in throwing something new into your workout routine, give one (or a few) of these tips a try.