Archives September 2020

What to eat in pre-workout


What you take or eat before your workout can greatly influence, not only your performance in the gym, but your gains in muscle mass . Follow these four simple steps and you’ll be on your way to anabolic muscle growth from the very first rep you perform.

When it comes to nutrition, it seems that most bodybuilders – beginners and intermediate lifters in particular – place a greater emphasis on ensuring that their post-workout nutrition is the most appropriate. possible and they forget that pre-training is also very important.

A regimen with good nutrition, if followed correctly, will help you experience dramatically noticeable gains in muscle size and strength.

Qué comer antes de entrenar

To visualize the importance of pre-workout supplementation, imagine your body running on an empty stomach during training. You may feel a bit sluggish and your performance may suffer. If you are lucky, you can still get some muscle engorgement. But what you don’t realize is that you are experiencing a double negative effect.

Mainly, if you are training on an almost empty stomach, glycogen stores are depleted quickly. And once they are completely exhausted, the body will use your muscle mass as its closest source of energy.

The other negative consequence of inadequate pre-workout nutrition is that intensity and endurance capacity suffer. As a result, you won’t be able to push yourself to the limit, resulting in a less-than-stellar performance in the gym.

As a general rule, your nutritional pre-workout regimen should be divided into two phases. The first phase consists of having a meal an hour or two before exercising (depending on your metabolism).

The second phase takes place 15 to 30 minutes before training and consists of supplements that are consumed to give more fuel to your training. Here are four easy-to-follow tips you can use to build a solid pre-workout nutrition plan.

Phase one: Pre-workout meal (1-2 hours before training)

1. Slow-digesting carbohydrates:

Before training you need to consume good sources of carbohydrates, such as slow-digesting ones. Not only will they provide a source of energy, preventing your body from using the energy from your muscles, but they will also sustain you throughout your entire workout.

This is why it is not advisable to use high glycemic index or fast digesting carbohydrates, as they will quickly deplete once their energy source is used during your training.

If you consume excess carbohydrates, or too close to your workout, your body will not have enough time to metabolize food.

As a result, blood is redirected directly to working muscles rather than assisting with digestion. As a general rule, it is recommended to consume between 40-80 grams of carbohydrates one or two hours before training.

Some slow digesting carbohydrates can be: brown rice, oats, whole wheat pasta, etc.

Hidratos de carbono

2. Eat fruits:

Fruits, like oranges, are an excellent addition to a pre-workout meal. Now that you have a slower digesting source of carbohydrates (as noted above), it is also beneficial to have a small, rapidly digesting carbohydrate source to kick start your workout.
Oranges provide this type of energy source fast.

In addition to providing a solid source of simple carbohydrates, oranges are packed with vitamin C and electrolytes. Bananas and apples are also great options if oranges aren’t to your liking.


3. Proteins:

Of course, no meal is complete without protein. As the most important source of muscle growth, protein – made up of essential and non-essential amino acids – is vital to maintaining a positive nitrogen balance necessary to stimulate maximum protein synthesis.

Obtaining the correct amino acid ratio is critical to achieving an anabolic state and the best way to achieve this is by consuming complete protein sources such as egg whites, chicken, turkey and even skim milk.

Another option is to have a whey protein shake if you can’t eat or are in a rush. As a general rule, consume 20 to 40 grams of protein in preparation for your training session.


Phase 2: Pre-training supplements (30 minutes before training)

4. Supplements:

There are a lot of supplements to choose from. Therefore, when analyzing stores be sure to select a fast-acting supplement, which is quickly absorbed into the bloodstream so that you have extra energy in your training.

Products that contain a combination of caffeine and l-arginine are very popular choices, and for good reason. Caffeine promotes greater focus, intensity, and energy in the gym. Arginine-based supplements are another popular option, as they are designed to activate maximal vasodilation, resulting in stronger muscle engorgement.


Barbell or Dumbbells Which is Best for the Bench Press?

When developing an effective chest training routine, press exercises are essential for building mass and strength in the pectoral muscles and achieving overall good fitness.

Adding the bench press as a main part of your upper-body workout allows you to take advantage of the benefits of a compound movement: effective exercise of multiple muscle groups at once and faster release of testosterone into your system for faster recovery, greater fat burning and muscle growth.

Choosing to make the bench press a key component of your routine is one step, choosing which method to use for the bench press is another. The barbell bench press is one of the most traditional and popular options for chest workouts. Comprised of a straight metal barbell with plates added to the ends, a barbell is what most people think of when it comes to the bench press. Dumbbells are another popular option for press exercises and are used in pairs during bench press exercises generally with the same weight on each side. A flat, sturdy bench is used with the bar or dumbbells to support your weight while allowing you to keep your feet flat on the floor.

Note : When planning your upper body routine, perform compound exercises like the bench press at the beginning of your workout and then continue with more isolated workouts as openings and crosses for increased muscle exhaustion.

Barra contra mancuernas

Should I choose barbell or dumbbells for the bench press?

There are three components of a bench press that can drastically affect your results: range of motion, symmetrical effort, and muscle tension. Here are some barbell and dumbbell press comparisons when it comes to these factors:

1. Range of motion

Barbell Press : When grasping a bar, your hands lock into a fixed position on the bar and then you begin to press up. This movement does not allow your arms to move through their full range of motion, limiting the potential extension of your arms and the impact of the bench press itself

Dumbbell Press : The dumbbell press requires both hands and arms to lift the dumbbell and allows you to extend yourself further, significantly increasing your range of motion. This allows more muscles to move and be placed under more tension from the press, increasing the muscle benefit of your workout.

2. Symmetric development

Barbell Press : One of the problems with pushing a single barbell is that sometimes mastery of the hands comes into play. If you bench press while favoring one side, you could end up with a size and growth imbalance in your muscles.

Dumbbell Press : Since each arm has its own system for pushing the weight, each arm moves independently to lift the dumbbell. This allows each side to do the same work and develop equally.

3. Muscle tension

Barbell press : During a barbell press, it can be tempting to slide your hands outward to distribute muscle tension to other muscle groups outside of the chest. This in turn decreases the stress placed on the pectoral muscles, which can negatively affect your results.

Dumbbell Press : Since the dumbbell press allows a greater range of motion in the exercise, you have more control over the movement of your arms and can maintain more your movement in front of your body instead of outwards. This will allow you to maintain a more concentrated tension on your chest muscles for a longer period of time, maximizing your results.

The most important thing to remember with any exercise is that consistency is key, as well as knowing the basics of a compound movement. Variety ranks close in importance. Almost all weightlifters will start on the bench with a bare barbell and quickly (or slowly) work their way up to more and more plates. Eventually, however, your training will stabilize, become stale, and even inefficient; That’s where the dumbbells will come to your rescue.

Dumbbells will help you increase your range of motion, stay longer under tension, and help you exaggerate your chest pressure movement. Without the help of a training partner, dumbbells are your best friend to help you overcome a plateau and squeeze those extra gains.

8 strategies to be successful in bodybuilding or any other area of ​​your life

1. Make a conscious decision to change

Why do so many people who say they want to change stay the same year after year? I’ll tell you why. It is because they overlook the essential first step, the step that really begins to bridge the gap between knowing and doing. That step is … make a conscious decision to make a change .

I’m not talking about making vague statements like: “Yes… this year I’m going to be in shape.” Most people say this to themselves at least once a month. But how many people actually move in that direction? Unfortunately very few.

And the reason? Because it is one thing to simply talk about changing and another completely different thing to decide to make it happen. See, when you make a conscious decision to change, your mind wakes up and starts looking for a way. Then you start to develop a feeling – a deep-seated need for this to happen. That feeling is what many call “desire.” Before you know it, you’ll be thinking about that desire all day and night – the desire turns into a “burning desire.”

Fortunately, we all have a wish, but we may have buried it. But it is there. You have to let your desire drive you towards the goals you have decided to achieve . Don’t let people or your environment convince you that you don’t really have that desire. When you decide that you are not going to continue living the way you do, or when you see how things were last year, you don’t want this year to be the same. When you decide these things, you will have completed the first step …

Estrategias para tener éxito en el culturismo

2. Find a reason!

You have to find a reason to change.

It’s one thing to tell yourself you’d like to get in shape this year, but the question is Why? It’s about having a reason that fuels intense desire and power. (inspiration, as I call it) to get started and to keep going through the difficulties. There’s a world of difference between just wanting something and having to.

Please make sure you clearly identify the reason for your decision to change, write it down and read it every morning and every night. Be specific. I know that you know deep down that you have a reason, you actually have several reasons for deciding to change.

3. “Go yourself”

Since we “see ourselves” every day, we are often unaware of the small changes that occur. If we are not careful, before long, the image we have of ourselves in our minds will not be in tune with reality. What I suggest you do is have someone take a picture of you in a pair of shorts or a bathing suit. You may find this embarrassing, but trust me, it’s worth it.

From this point on, take other photos every month, or every three months and then put them on your bedroom door, or on the refrigerator door … that is, a place where you can see them frequently. It’s about helping you honestly see your changes.

When you look at the photos, ask yourself if you are really satisfied with what you see. How do you feel inside? How do you feel about yourself? Are you confident, energetic and proud? Or is it that now you’re honestly feeling more and more inspired to move forward with your decision to change? What are the pros and cons of continuing in the same direction you are going? Would you like to feel better about yourself and know that you are going to create a brighter future? Remember, time waits for no one!

4. Honor your promises

By setting personal goals, what you’re really doing is making promises, not to me, your family, or your friends, but to yourself. The promises we make to ourselves, even though they are the “easiest to break,” are actually the most important to honor. The very essence of trust is self-confidence.

Would you trust someone who repeatedly lied to you? Someone who broke the rules of the game, over and over again? Of course you wouldn’t. So if you’ve developed a pattern of not keeping your promises, this is a good time to make a change. If you cannot comply, be confident and depend on yourself, it may be the root of why you fail to overcome many of the challenges in your life – much more than you think.

The thing about lying to ourselves is that we never get away with it. We can trick our conscious mind into ignoring or not admitting what we are doing, but deep down, in the place where all the truth of each one of us resides, in that place we see ourselves as we really are and right there we are causing pain and hurt every time we are not totally honest with ourselves.

But you can change this. It is much easier to keep the promises we make to ourselves than it is to break them. And keeping promises unleashes tremendous energy and potential. The void created by the potential for self-deception can also be filled with the confidence of the strength, the certainty, and the honor of your personal promises.

5. Focus on your vision of the future!

Unfortunately, most people will never develop a strong future vision for their lives. They will never admit to themselves, or to anyone else, what their dreams really are, and they will not set a deadline for reaching their goals. Therefore, most people will never begin to use their true potential. What you don’t realize is that if you are not focusing on your future – if you are not consciously creating your life – then you are living accidentally, not intentionally according to your wishes. They do nothing but react to life.

When you have faith in your vision of the future, a resistance is created: when things do not go well, you will be able to improve yourself because your vision of the future will be stronger than your setbacks. By doing the particular things that you have to do to move towards that vision of the future, it will become automatic, it becomes a habit. In the end, you will succeed.

6. Face your fears!

Most people are afraid of change. They are afraid to face the uncertainty that all of us feel when we leave our “comfort zones”. Some are afraid of failing, and others, believe it or not, are afraid of succeeding. What is sad is that many people do not realize that they have been paralyzed by their fears. Millions of people with great potential have been ruined and their entire lives wasted because they don’t face their fears.

You can recognize people who are scared and hiding in their comfort zone by their constant complaints about people who are moving forward. “See that boy over there? I’d have a great physique too, if I trained more ”, (Well then why not do it instead of just talking about it?) Rationalization and excuses have become the only form of“ exercise of ”many people.

Remember this: if you walk away from your fears, they will eventually take over your life. But if you move towards your fears and come face to face with them, they will get smaller and smaller.

7. Take action

Please don’t be afraid to change! Don’t do what so many good people do, which is to “accidentally” stifle your true potential, by clinging to what “looks like” what you are comfortable with. Success is created by action. People who get results are always on the go, even if it’s a little scary. They never retire. Sure, there are always forms of discomfort and stress in your life that could be the obstacles that keep you from acting. Your challenge is to be successful despite all this …

Don’t wait until you feel “ready” to take on a new challenge. Don’t fool yourself into thinking that now is “too soon.” If you wait until everything is “perfect” in your life before taking action, you will be waiting forever! The time to do so is now.

8. Don’t give up!

Sometimes it can seem as if your goals are not achievable despite your best efforts. That’s normal – we all feel that way sometimes. In every challenge there will come a time when things get tough. You have to break these barriers! When you do, you will discover that they were blessings in disguise. You see, we get stronger because of them!

Remember that while you are trying, you have not failed! When you feel like you’ve done your best, and it’s time to let go, just keep holding on. Keep pushing as if your life depends on it – maybe it is. Prove to yourself and others that you are a winner, winners finish what they start!

Train Smart: Instant Ways to Improve 6 Exercises

Settings are not for the weak. In fact, small improvements can sometimes produce big results. Incorporate these tips into your session today!

You have a great diet, a fancy training program , and enough motivation to train all that is needed. You go to the gym, you start to get results, and you feel great, like you could somehow lift a million kilos. Do you think or imagine that you’re doing everything right? Think again.

It doesn’t matter if you’re new or a veteran in the gym, there are always additional adjustments that you can incorporate into your workouts that will improve the results of your exercises, taking them to a higher level.

Instant ways to improve 6 exercises

By implementing the following adjustments to your exercises, you will improve the intensity, your results and avoid boredom in the gym.

1. Leg Press Upgrade: Move your feet

As a long-term basic leg exercise, the leg press can help you turn baggy jeans into tailored pants for quadriceps . While there is nothing wrong with technically doing the leg press with your feet in the center of the platform, placing your feet a little lower (toward the bottom of the platform) can give you a more intense workout for your legs. quadriceps.

If your routine already includes the deadlift, this small change in the Leg press will add more balance to your program – you won’t overwork your hamstrings or prevent your quads from not working enough.

2. Improvement for Deadlift: Spread the legs more

To increase the intensity, try using a wider stance while performing the Deadlift. This pose is most effective for targeting the inside of your thighs and glutes. As you expand your posture, point your toes slightly outward to ensure good form and a comfortable movement pattern.

Keep all other elements of the Deadlift in place as you normally would: Raise the bar with your back straight and focus on squeezing your glutes and pushing your hips forward as you straighten up. Work on keeping your lower back rigid.

Mejora para el Peso Muerto

3. Improvement for push-ups on the floor: Pause

Although push-ups are one of the best movements you can do to build your upper body and to gain strength, they are often overlooked in favor of heavy exercises. (We know it’s hard to look in the mirror and do push-ups at the same time.)

So make your push-ups even more difficult. Advanced techniques include close grip pushups or pyramid push-ups, incline and decline push-ups, one-arm push-ups, etc. So, no matter what variation you are doing at the moment, pause at the bottom of the movement.

Pausing during push-ups will force the muscles to contract more than normal, increasing the total time that the muscles remain under tension. By pausing at the bottom your trunk will also participate. Keeping your back straight at all times will prevent back pain.

Mejora para las Flexiones de brazos

4. Improvement for abdominal crunches: Hands over head

Everybody wants awesome abs. Doing crunches correctly can help you achieve them.

Many people allow their arms to do the exercise when their abs should be doing the work. Placing your hands on the sides of your head generally increases the chances that you will swing forward and use that momentum to help you do your abs. Although crossing your arms in front of your chest may prevent you from pushing yourself, it doesn’t add much resistance to the exercise.

For best results, keep your arms above your head when doing your sit-ups. Make sure you can’t use them for balance or that you allow them to help your abdominal muscles do the work.

5. Improvement for funds: Mejora para los fondos Get out of the bank

If you normally include bank funds in your exercise routine, consider switching to parallel funds.

Unless you’re a beginner and haven’t built a base strength level, dipping between two parallel bars will put a lot more stress on the triceps than doing the exercise by placing your hands on a bench.

If you’re trying to build some incredible triceps, parallel dips are the right way to go. By not leaning forward, you keep the load on your triceps and not on your chest.

6. Improvement for Triceps Extensions: Use the small bar

Another amazing exercise for the triceps is the Rope Triceps Extension. The problem with this exercise is that some people may feel pain in their hands and wrists as they begin to work with more weight.

To help ease this pain, use the Triceps Extension bar. This bar offers a more stable pushing surface, allowing you to direct more force in a straight line toward the triceps, relieving stress on the wrists and joints.

When using the barbell triceps extensions, you will have the option of using a supination grip or a prone grip. Each one stimulates the triceps in a slightly different way. Incorporate both grips into your workout for optimal results.

The benefits of BCAAs in Bodybuilding

amino acids are the building blocks of muscle protein . Getting adequate amounts of amino acids is difficult for those who exercise. Exercise burns amino acids quickly. Failure to replenish the body with adequate amino acids can make hard working people almost no progress. That is why the importance of taking a BCAA.


Amino acids are most used in free and branched chain form. These amino acids do not require digestion and enter directly into the bloodstream for immediate use by muscle cells. BCAAs also provide 70% of the body’s nitrogen needs.

What is the difference between essential amino acids (BCCA) and non-essential amino acids?

Essential amino acids cannot be produced by the body. You should get them from whole protein-rich foods or a combination of plant-based foods.

Non-essential amino acids are synthesized (manufactured) by the body itself from other existing amino acids. They can be produced on their own from vitamins and other amino acids.

Beneficios de los BCAA en el culturismo

The term “non-essential” can be misleading as all amino acids are essential for metabolism and some non-essential, such as glutamine, can become very essential in the event of illness or trauma.

The essential fatty acids of branched chain (BCAA) are of special importance to athletes because they are metabolized in the muscle, rather than in the liver. Here’s how it works: After protein is digested, they are broken down into individual amino acids, these amino acids can be used to build new proteins or be burned as fuel for energy.


The BCAAs in bodybuilding

Bodybuilders who want to avoid losing muscle size and strength will find BCAA supplements very useful . Keep in mind that an adequate level of BCAAs will not make you Superman, but it will allow you to avoid some of the negative effects of BCAA depletion, including poor recovery and stagnant training.

If you already have an adequate level provided by your diet, you are really going to be able to see the benefits. In addition to getting enough protein to eat, make sure you’re getting enough quality calories on a daily basis and getting plenty of rest and recovery. Consuming adequate amounts of calories and carbohydrates will help you preserve BCAAs.

The higher the glycogen storage, the more likely BCAAs are used for muscle growth and the less likely they are to be oxidized for energy. Rest and recovery directly help BCAA storage for muscle growth.

5 benefits of BCAAs

Now is the time for good things What can BCAA supplements do for you? Science has shown us that BCAA supplementation can have positive effects on the body. These effects include:

1. Increased recovery

Perhaps the greatest benefit for athletes who train hard is the increased metabolic recovery that follows supplementation. Most athletes experience a decrease in muscle soreness after exercise with BCAA supplementation. This means faster recovery from exercise-induced protein damage (remember, your muscles grow when they are damaged), which in turn means greater size and strength. With a greater recovery you will be able to reach your goals more quickly.

2. Improved resistance

BCAAs can serve as a nitrogen donor in the formation of L-alanine, which provides the body with glucose after glycogen stores have been depleted.

BCAA supplementation allows you to maintain the intensity of your training, the endurance and the energy that is normally lost by a decrease in your diet. Anyone who has been on a very low-carb or low-calorie diet for extended periods of time can certainly appreciate this.

3. Stimulates protein synthesis

BCAAs by themselves have been shown to stimulate muscle protein synthesis independently. In other words, they have shown the ability to induce muscle mass gains, even in the absence of weight training.

Studies have shown that BCAA supplementation increases hormones: testosterone, growth hormone and insulin .

4. Stimulate fat loss

Supplementation of BCAAs has been shown to activate significant losses of body fat in the viscera. Located in the deeper layers of the body and in the subcutaneous fat, visceral fat tends to be resistant to diet and is difficult to lose. In a study conducted, 25 bodybuilders were divided into 3 groups: a diet high in BCAA , a diet low in BCAA and a controlled diet. The bodybuilders maintained the diet for a month. The results showed that those on a high BCAA diet lost more fat than the others.

When present in large amounts during exercise, the body detects these high levels of BCAAs in the blood which is usually a sign of excessive muscle breakdown. So the body stops wearing down the muscle and uses more fat for fuel. At the same time, the extra BCAAs in the blood stimulate insulin so that the BCAAs are delivered directly to the muscle.

How much BCAA should I take?

Dosages for those who exercise are 5 grams of leucine, 4 grams of valine, and 2 grams of isoleucine per day to prevent muscle loss and increase muscle gain.

The UCJC Conference on Advanced Physiotherapy successfully ends

The Physiotherapy department of the Camilo José Cela University has held a Conference on Advanced Physiotherapy from June 22 to 24, 2020, in an online format and totally free in which different teachers from degree in Physiotherapy from UCJC and in the different postgraduate training offered by Camilo José Cela University.

On Monday June 22, Dr. Gracia M. Gallego, director of the degree in Physiotherapy, offered the opening of the Conference and the first presentation related to instrumental physiotherapy: ” Ultrasound-guided approach to the psoas tendon with electrolysis ”, betting on a technique offered by the Master in Instrumental Physiotherapy at UCJC .

Tomás Fernández’s presentation was titled ” Ultrasound diagnosis of muscular lesions on the posterior aspect of the thigh “, in which he showed in a very didactic way how the UCJC approaches the ultrasound diagnostic assessment , being a tool of great potential for physiotherapists.

The presentations related to sports were made by Fernando Reyes, Sergio Toba and Roberto Murias, the three teachers in the undergraduate and in the University Master’s Degree in Physiotherapy and Readaptation in Sports at UCJC . Fernando Reyes es, who is also co-director of the Master in Athletic Training and Therapy at UCJC, presented the presentation on ” Core training in sport “, Sergio Toba told us about the ” Assessment and treatment of ankle sprain ”, and Roberto Murias on the“ Flossing Technique ”, a new tool that is introduced in the University Master’s Degree in Physiotherapy and Readaptation at the UCJC Sport in its 2020/21 edition.

From the subject of gynecological physiotherapy, and also sports, Dr. Elena S. Rodríguez made her presentation on the ” Urinary incontinence in elite sport ”.

Dr. María Benito and Raquel Delgado focused on the subject of osteopathic manual therapy, both teachers in the degree and in the Master in Integrative Osteopathy of the UCJC, offered some presentations that were entitled ” Approach plantar fasciosis osteopathic ”and“ Temporomandibular disorders and dental occlusion ”respectively.

´Victoria E. Garnacho, professor in the degree and director of the Expert in Comprehensive Pediatric Physiotherapy at UCJC, gave us a presentation on the “ Manual treatment of visceral alterations in infants under 24 months of age ”.

On the last day of the conference, other topics such as pain and entrepreneurship were discussed. Dr. Edurne Úbeda gave a presentation on the ” Therapeutic approach and exercise in fibromyalgia “, and Juan A. Valera one on the ” Anatomorphological and functional changes induced by cervical pain ”.

Finally, Dr. Jesús Guodemar, a professor in Physiotherapy, focused on entrepreneurship in physiotherapy with the presentation: “How to be an entrepreneur in physiotherapy?” This talk, co-organized with the new Degree in Entrepreneurship and Business Management at UCJC and with its director, Professor Camila Polensvaig Kominsky, allowed students and professionals in physiotherapy to learn about new management models in health and entrepreneurship models to physiotherapy.

It was also he who closed the conference thanking them for the enormous participation and assistance that they had. A great initiative that allowed to bring physiotherapy closer to students, graduates and people who want to know if this beautiful profession could adapt to their professional future.

7 mistakes beginners make at the gym

Socializar en el gimnasio

The gym can be super intimidating: a sea of ​​cardio machines, tons of people lifting weights, intense spinning classes, and lots of machines with little pictures trying to show you how to use them. There are many mistakes that beginners make when they enter a gym and also some more advanced ones, so in this article I will describe 7 of the most common mistakes. These tips will help you reach your goals faster and without injury.

Big mistakes that are made in the gym

Making the mistakes that follow will keep you from reaching your goals. They won’t help you get stronger or better! It can be very difficult to venture out of your comfort zone when you feel like everyone is watching you, judging you, or you feel like you don’t know what you’re doing. So here are my tips and tricks to avoid the most common mistakes beginners make and get a great workout.

Errores que cometen los principiantes

1. Lifting weights with your ego

This is by far the biggest mistake anyone can make when at any level of training. Lifting with your ego is the act of lifting or pushing too much weight without being aware of what you are doing and incorrectly in the hope of impressing your friends, the opposite sex, or a more experienced person.

Even though your friends may think you lift a lot of weight and think you are cool, you are generally putting yourself in a dangerous position and injuries can appear at any time.

Keep in mind that most women are not interested in how much weight you can move and on the other hand, an experienced bodybuilder will laugh and not be impressed by what you do, as he is well aware that Lifting weights using perfect form is more beneficial and much more difficult than weight lifting like crazy.

2. Lack of hygiene

The gym is a place where hundreds of people a day are sweating and share the same facilities. This makes the gym a perfect place for the spread of bacteria.

It is essential to ensure that you have good hygiene. This means that when using a machine or bench you take some time to clean it up when you’re done. When using the bathroom wash your hands. Have a little common sense.

Would you like to sit on a bench that was drenched in sweat? No, Why does anyone have to? Do your part and help stop the spread of germs and being health conscious. The last thing you want to do is get sick and miss workouts. Remember that the best way to teach is by example.

3. Socialize in the gym

Your number one goal when hitting the gym es to get a great workout. I understand that the gym is a place where people usually go not only to train, but also to socialize. Make sure socializing doesn’t hurt your training.

I see too many beginners in the gym taking too long between sets, as they chat, while someone else is waiting for that machine that you are using every 8 min. Also remember that other people are there to exercise and that this machine can be crucial to their training.

Socializar en el gimnasio

There is no way to focus on training if your mind is elsewhere. What I say to beginners is find a friend or friends who have the same goals as you.

When you’re in the gym, the talk is fine, but never to the point where the flow of your training stops. A lighthearted joke is fine, but socializing too much won’t lead to any results.

4. Do only cardio

Beginners often think that the only way to lose fat is to spend a lot of hours on the treadmill and elliptical machines. This could not be further from the truth! Resistance training has been shown to be more effective and when combined with cardio, it is a winning combination!

I don’t think it’s good to do one or the other. Although weight lifting may be more effective in helping you lose fat and gain muscle, cardio is still important because it improves your cardiovascular health and endurance. There is room for both of you to work together on a healthy workout plan. For my workouts, I usually add 10-20 minutes of cardio to the end of my resistance workouts.You have to do both for optimal health!

5. Thinking that more is better

The old rule of “not always more is better” is also true in weightlifting.

Many beginners believe that by doing more repetitions, more exercises and lifting more weight they will be better at gaining muscle gains … let me tell you that it is not like that, you are not really doing anything with this type of training, the only thing that you’re going to get a few injuries and a terrible overtraining.

All beginners should start out by employing a fraction of a full body workout and using a maximum of 4 exercises for the largest muscle groups. At this point, your rep range should be between 8-10. Rest periods should not exceed 90 seconds.

It would be beneficial to rest only 60 seconds between sets, but not everyone can do this …

Finally, the amount of weight you lift should not always be increased every week or every month. You should be able to easily perform an exercise using proper form at a certain weight for a couple of weeks before climbing. You don’t just have to add weight for the sake of trying more.

6. Not having a training plan

When you set foot in the gym you should always have an adequate training plan of what you are going to do. I recommend to all beginners to keep a journal and write everything in it. You must have your workouts divided, know which muscle group you work each day, a cardio program and also a detailed record of the results of the training, including series, repetitions and weight.

Beginners fall into the trap of not planning their future, they wait until they go to the gym and do anything.

7. Forget about nutrition

Now, I know that in this article I’m supposed to talk about the gym only, but I always have to mention nutrition when asked for beginner advice. Nutrition is 80% of the puzzle. You can make a perfect training plan, using the best form and the highest intensity, but unless your diet is healthy, we will get nowhere.

Training and nutrition go hand in hand. You cannot be successful with just one.

14 steps to build muscle mass faster

Ejercicios de piernas

Are you working hard to achieve your muscle building goals this year?

I’m really sorry for your effort …

There is often a point where the results of taking a “pretty good” approach to diet and exercise begin to fail. Once you get to that point, it’s time to get serious if you want to continue building muscle mass and breaking your fitness goals!

Here are 14 essential steps you can take to sharpen your efforts and continue to progress.

14 steps to develop muscle mass more quickly

The steps in this article cover both diet and workouts but also a couple of things you can do outside of the gym to build muscle at a faster rate:

1. Keep track of everything

Keeping a detailed log of your food intake and your workouts is probably the best way to track your progress. How much protein are you getting, the number of reps you can do for a specific exercise … these are all the things you need to track.

Desarrollar masa muscular más rápidamente

If you are not progressing and building muscle mass, then your log will probably show you why.

2. Focus on compound exercises.

Compound movements basically incorporate multiple joints in your body and therefore target multiple muscles. Because of this they are MUST-HAVE and making them the staple of your training routines is guaranteed to help you build muscle faster.

Examples of these exercises include:

  • Bench press.
  • Pull-ups.
  • Squats.
  • Deadlift.
  • Lizards.
  • Parallel Funds.
  • Shoulder press.

¡Comienza a hacer más ejercicios compuestos!

Start do more compound exercises!

3. Make sure you’re getting enough protein.

This was probably the first step you took to make sure you started building muscle. But sometimes it is very easy for people to lose their diet and also forget to account for their weight gain.

You should consume 1.6 grams of protein for every kilo of your body weight every day. If you weigh 70 kilos, your goal would be to consume 112 grams of protein per day.

However, how many of you started building muscle, gained a lot of weight, and then forgot to increase your protein intake?

Always remember to get enough protein.

4. Lose some body fat before concentrating on building muscle.

Studies have shown that it is more difficult to build muscle when your body fat percentage is high. For example, someone with a body fat percentage of 20% would probably struggle to build muscle tissue as fast as someone with a body fat percentage of 15%.

These same studies explain that when obese people consume large amounts of calories to gain muscle, they end up gaining more body fat compared to lean people.

That is, eating a higher number of calories than normal is likely to result in lean people gaining more muscle than body fat compared to obese people who are more likely to gain more body fat than muscle.

The point is, you should try to focus on reducing your body fat percentage before building muscle.

5. Maintain the rep range and rest times established for hypertrophy.

The way you train your muscles is very important and how you do it will depend on your overall goals.

There are 3 main ways to train:

  • For strength.
  • For the volume.
  • For the resistance.

The number of repetitions you do in each set and the amount of time you rest between sets will depend on which of the 3 goals you are focusing on.

As a general rule:

  • For strength: 4-6 reps, 3-5 minutes rest between sets.
  • For volume: 8-12 reps, 60-90 seconds rest between sets.
  • For endurance: more than 12 reps, 30-45 seconds rest between sets.

Debes descansar entre series.

You must rest properly between series.

6. Work on improving your testosterone levels.

It is well known that testosterone levels play a role in the health of your body and an increase in testosterone levels is likely to enhance muscle growth.

There are many things you can do naturally to improve your testosterone levels. However, how much these things actually affect the amount of muscle you are building will likely depend on your testosterone levels that you had beforehand.

For example, once men reach their 30s, their testosterone levels begin to decline. If they hit a relatively low point, increasing your testosterone levels naturally could make a big difference.

There are many ways to do this, but the best example is to start eating foods that increase testosterone.

7. Eat more on your days off

Even though you are burning more calories on the days you exercise, your body will recover and grow on the days you don’t. Which means that on your rest days, you’ll need more calories for your body to recover.

So, use your days off to eat BIG!

8. Make sure you get 7-8 hours of sleep

When you are asleep, you are in a higher anabolic state. Your body takes advantage of this opportunity to repair your muscle tissue at an optimal rate.

In other words, your muscles are recovering at a much faster rate while you are asleep compared to when you are awake.

That is, remember to sleep for 7 to 8 hours so that your muscles recover properly. If you don’t get enough sleep, your body will never fully recover and you are unlikely to grow or progress with your goals.

9. Make weekly strength improvements

Sometimes people don’t make progress simply because they forget to set goals. Before hitting the gym, set your goal of doing a little more.

Then aim for that goal for next week. That is why it is very likely that you will test your limits, because you told yourself that this is what you were going to do.

10. Never skip the days you do legs

The day you do legs is feared by most. Not only because most people like to focus on the most notable features of the body, but also because leg exercises seem to be the most painful of the muscle groups to work with.

And that’s probably because your legs are the largest muscle group in your body.

Exercising your leg muscles also causes a huge increase in testosterone production in your body. As I mentioned before, testosterone is crucial for building muscle not to mention a lot of other things.

Therefore, skipping this muscle group from time to time is probably the worst thing you can do for your muscle growth.

Ejercicios de piernas

Never skip the days that make legs!

11. Eat 4-6 meals a day.

If you are someone who generally needs to eat a lot to gain weight but has a hard time consuming a lot of food in one sitting, then eating 4-6 meals a day is your best bet.

You can reduce the amount you eat in your main meals and move it over to your additional meals. By eating regularly you are not only solving your problem of eating enough, but you are also giving your body a constant source of protein throughout the day.

Just take the times when you would normally eat something and turn them into small, healthy meals.

12. Look for some beneficial supplements.

When used correctly, supplements can be a great addition to an already healthy diet and solid training plan.

Whey protein is probably the most widely used supplement for post-workout recovery.

13. Stop doing too much cardio.

If you are struggling to gain weight, see how much cardio you do each week. Too much cardio and you’ll end up burning your muscles for fuel.

It’s probably also a good point to mention that if your metabolism is naturally high and you struggle to gain weight of any kind, you won’t want to do a lot of cardio.

If you have an incredibly high metabolism, then your body will naturally burn more calories, so cardio is the least of your problems!

14. Learn to rest for a week from time to time

Resting is not so bad, you know? And I’m not talking about the rest days you take during the week. I’m talking about taking a complete break from exercise for a week or so.

Have you ever had a car where the battery has slowly drained, and a few days you turn on the stereo before starting the car and … It won’t start.

It’s good to recharge, especially when you’ve been running low every week for the last few months.


Just to recap, these are the 14 steps to building muscle faster in a nutshell:

1. Keep track of everything.
2. Focus on compound exercises.
3. Make sure you’re getting enough protein.
4. Lose some body fat before concentrating on building muscle.
5. Maintain the established rep range and rest times for hypertrophy.
6. Work on improving your testosterone levels.
7. Eat more on your days off.
8. Make sure you get 7-8 hours of sleep.
9. Make weekly strength improvements.
10. Never skip the days that you do legs.
11. Eat 4-6 meals a day.
12. Look for some beneficial supplements.
13. Stop doing too much cardio.
14. Learn to rest for a week every now and then.

Has this article helped you in your quest to build muscle mass faster? Leave a comment below.