Bet you didnt know

Scientific Weight Training

When it comes to working out, you are NEVER told about the scientific part of the process behind it. I'm sure in your high school gym class your coach has given you the split day workouts (i.e.chest and triceps on Monday)  but those are generalised workouts that are not targeted to the "hard gainer" such as yourself.
I used to hate going into the gym and see all the other guys working out just as hard as me and gain way more. But i was forgetting a very important aspect of why this was....THEY HAVE A DIFFERENT GENETIC MAKEUP.

Your body is so complex! so why wouldn't gaining weight be complex too. BUT I am here to make sense of it all.

Firstly, you body is made up of so many chemicals, some helpful to weight training, some not at all!  A lot of those helpful chemicals become elevated when you sleep, primarily the first 30-40 minutes from when you fall asleep.


Your body produces cortisol when you are under stress (relationships,school,work etc) this is a muscle DESTROYING chemical.

Ways to lower cortisol:
  • Get 8-10 hours sleep
  • Eat every 2-3 hours
  • Don't stress over stupid things
  • Working out too hard and not fully recovering
(Insulin growth factor)

One of the key factors in muscle growth and spikes when you workout for 40 -50 mins of an intense workout. Eating a high carb/ protein meal will cause IGF-1 levels to rise

CHEMICAL #3-Testosterone

This is another big one when it comes to muscle growth because it affects the muscle tissue directly. When testosterone levels go up, it tells the muscles they need to grow.

Ways to keep testosterone levels up:
  • Keep animal fat on your meat
  • Don't drink alcohol (i know, its sucks)
  • Don't smoke weed (WHAT THE FUCK!, NOOOO!)
  • Keep stress to a minimal
  • Don't workout consecutive days
CHEMICAL #4- GH ( Growth Hormone)

Growth hormone promotes muscle building and fat loss and is signaled when high levels of work are used and when blood sugar levels go down.

Ways to boost GH:
  • Get a good sleep
  • Wear warm cloths
  • Don't eat right before bed because blood sugar levels go up which promotes fat storage 
  • Use sauna 20 mins a day
  • Eat 5 -7 meals a day
  • Use BIG compound movements ( squats, deadlifts etc)

Don't be afraid to call it a day!

So to summarise what you just read:

  • Sleep ALOT
  • Workout hard but then get out and eat/rest
  • Don't binge drink!
  • Eat healthy protein/carbs
  • Use compound lifts
  • Don't workout 2 days in a row

               Go on to part 3 for the low down on supplements------> Next

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