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8 Gym Hacks to Boost Muscle Growth

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These are 8 little-known gym hacks that help speed up muscle growth. If you want to build muscle and would like to know some powerful training techniques that can help you progress faster then this video will definitely help. Find out the best diet and workout hacks to build muscle mass. If you want to build muscle you already know that the three main areas to focus on are eating, training, and sleeping. When you optimize these 3 things you'll build plenty of muscle. On the other hand, if you don't train hard enough, you don't eat right, or you don't get enough sleep you're going to find it a lot harder to build muscle. So most of your results will come down to these three factors. And The good news is that there are a couple tips and hacks that you can use to optimize each of these three factors to really speed up muscle growth, and these hacks are backed by scientificevidence. And the very first hack undervalued hack that most people have never even tried isusingBands and Chains to Improve Resistance Curves. You see, many exercises have a specific sticking point. For example, on the bench press, the sticking point tends to happenafter the bar comes off the chestright before the halfway point. That's the point where the exercise is the hardest and requires the most strength. Meanwhile, other points like the lock-out portion for example requiremuch less strength. To give another example, during the squat, the sticking point typically occurs near the halfway point where thethigh is at about a 30-degree angle to the floor. And most exercises have these kinds of sticking points. So this is important becausewhen you fail to complete another rep, you might be under the impression that you've maxed out and you can't do more reps because yourmuscles are too fatigued to further produce movement. ButIn reality, the muscle might not be fully fatigued just yet. Instead, it might just be fatigued enough to where youcan not complete a specific part of the movement which could be referred to as your sticking point. Luckily you can useresistance bands and chains tohelp with this. They allow you to change the resistance curve of an exercise, which means that chains and bandscan make certain parts of the movement more or less challenging. For example, during the squat, the resistance bands and chains provide more resistance the closer you get to lockout, which is the part of the movement that's past the sticking point, so you will more likely be able to handle a heavier resistance as you get closer and closer to lockout, and that's exactly what chains and bands can provide. Not only will this lead to a more effective muscle-building stimulus, but it can also help you gain strength more effectively, as shown by multiple studies. For example, two studiesshow that bench pressing and squatting with bands or chains builds more strength than doing these exerciseswithout bands or chains. (12) In another2016 paper published in the Journal of Strength and Conditioning Research, researchers found that more advanced lifterstend to benefit the most from using bands and chains. (13) Beginners, on the other hand, many times don't have the required coordination and the rate of force development to use bands and chainseffectively, which is why if you're a beginner you're better off getting accustomed to weight training in general, before adding bands and chains. And for those of you that are advanced keep in mind, bands and chains don't improve the effectiveness of all your exercises. For example, d an exercise like the leg press, even though it has its fair share of problems, it generally already has a good resistance curve, so there's really not much of a point in adding chains or bands to a leg press The nextmuscle-building hack is to Train either Later in the Afternoon or Early Evening. Now if you have a solid morning routine there's nothing wrong with that, but you should know that your body has an internal clock known as the circadian rhythm. Due to this circadian rhythm, you're stronger, faster, and you have a more beneficial hormonal status for exercise at certain times of the day. If you take advantage of this by training at the right time, you can boost your gym performance and your progress. And we have evidence of this. For example, a 2016 study compared the effectiveness of a 24-week workout program (1) where One group completed their workouts between 6: 30 and 10: 00 in the morning. Meanwhile, the other group worked out between 4: 30pm and 8: 00 at night. The results showed that those who trained in the evening gained much more muscle, as you can see in the graph on the screen: (2) On top of that, another study thatspecifically examined bodybuilders (3) who either trained before 10 am or after 6 pm also found that the bodybuilders that worked out in the evening
Date: 2021-12-23

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Comments and reviews: 8

xristosmimika
I want to thank you for your great tips and hacks in workouts and nutrition that are very helpful. I wanted to ask you if the 15 min of HIIT that you recommend right after the weight workout could be replaced by 15 to 30min of swimming in a pool with a steady but low rate? Thanks again and congratulations for your work!
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ManLikeJosh
I have a question.
I broke my collarbone and dislocated my shoulder in 2019. I'd like to get back into the gym but my problem is that my collarbone didn't heal correctly and because of that, I have a bit of weakness in that area.
What do I do, to get back into the gym?
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thebingthing
Lemme make this easy for anyone having a hard time building muscle. get your protein in (1gram per lb you weigh) work out in the am and be consistent. Go to bed earlytake a sleep aid if needed. thats it. Thatll get you bigger
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King
i ain't gonna lie. this guy spits only facts. i've been following his advices for a longtime and i can really say am proud of where i am now. U can become the best version of yourself. U just have to believe it. Alpha mindset
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John
Ive been building muscle for the first time in my life at age 33, eating right is the hardest thing for me tho. I eat well 2-3 days a week but still go back to fast food 4-5 days a week.
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Nicolas
Training in the evening is beneficial too because you end training and then eat do little things and go to sleep and sleeping that near to the workout allows to better recovery
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Dani
Great tips, Im a female and I love how straight to the point your videos are. No fluff, just scientific evidence. Much appreciated.
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Sa
Personal experience: evening workouts are far better when it comes to weight training and overall workout. Better pumps better lifts.
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