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How to Get the Most Out of Your Workout

[vc_row][vc_column][vc_column_text css=”.vc_custom_1544025832608{margin-bottom: 0px !important;}”]If you’re taking the time to go the gym, you deserve to get the absolute most out of your workout. There are lots of little things you can do before, during and after your workout to make sure your body is functioning efficiently and you’re training to your maximum.[/vc_column_text][mk_fancy_title txt_transform=”uppercase” font_family=”none”]Before Your Workout[/mk_fancy_title][/vc_column][/vc_row][vc_row][vc_column width=”2/3″][vc_column_text css=”.vc_custom_1544025871017{margin-bottom: 0px !important;}”]First and foremost, eat something. It might seem tempting to go without food before a workout, especially early in the morning. While you might think this will help you lose more weight, it will actually affect your performance during your training session. Eating gives you energy to push through a tough workout.

Ideally, try eating 3 hours to 30 minutes before your workout. This will not only ensure that you’re not still digesting your food when you hit the gym floor, but you also haven’t used up all the calories from the meal. If you don’t eat before a workout, your body might dip into your muscles for fuel, which essentially cancels out all the hard work you’re doing.[/vc_column_text][/vc_column][vc_column width=”1/3″][mk_image src=”/wp-content/uploads/thb-oatmeal.jpg” image_size=”full” frame_style=”gray_border” align=”center”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text css=”.vc_custom_1544025927245{margin-bottom: 0px !important;}”]Carbohydrates are a great option for pre-workout fuel. When we eat carbohydrates, our body breaks them down into glucose. Your muscles will store the glucose from your carbs, and when you’re working out your body will take from that glucose reserve to help you work at maximum capacity. Some great examples of a pre-workout meal could be oatmeal, fruit or a rice cake.

In addition to carbs, it’s good to consume a bit of protein before a workout, especially if you’re weight training. Lifting weights creates small tears in our muscle fibers. It sounds scary, but your body repairs these micro-tears and builds your muscles to be bigger and stronger than before. However, your body needs nourishment to properly repair – that’s where protein comes in. Try eating protein that’s easily digestible before a workout, like a hard-boiled egg.

You want to avoid eating foods that aren’t easily digested before a workout. This applies to anything with a high fiber content. Since high-fiber foods take longer to digest, they can cause bloating, nausea, gas and stomach cramps during your workout.

Lastly, hydrate! It’s good to be hydrated before a workout, as dehydration can slow down your energy levels and lead to muscle cramps and spasms.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][mk_fancy_title txt_transform=”uppercase” font_family=”none”]During Your Workout[/mk_fancy_title][vc_column_text css=”.vc_custom_1541686364025{margin-bottom: 0px !important;}”]A great way to get a little more out of your usual workout routine is supersets. A superset is when you perform two or more exercises hitting different muscle groups in one set without rest between them. For instance, instead of resting after a set of squats for two minutes, jump right into something else, like chest presses.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/3″][mk_image src=”/wp-content/uploads/thb-bicep-curl.jpg” image_size=”full” frame_style=”gray_border” align=”center”][/vc_column][vc_column width=”2/3″][vc_column_text css=”.vc_custom_1544025941487{margin-bottom: 0px !important;}”]It’s also common to superset opposing muscles, like chest and back or biceps and triceps. For example, you could superset bicep curls with triceps dips. Opposing muscle groups like biceps and triceps work together to perform a workout – when you’re doing bicep curls, your triceps are still working, there’s just a bigger focus on the biceps. By performing a superset and going straight from bicep curls to triceps dips, you’re getting double the burn for those overlapping muscle groups, which will help those muscles grow faster.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text css=”.vc_custom_1544025960387{margin-bottom: 0px !important;}”]Supersets are a great way to get stronger, faster, but they’re also a great way to make sure your workout is as efficient as possible. You’d be amazed by how much you can get done in 20 minutes when you cut out some of your rest time![/vc_column_text][mk_fancy_title txt_transform=”uppercase” font_family=”none”]After Your Workout[/mk_fancy_title][/vc_column][/vc_row][vc_row][vc_column width=”2/3″][vc_column_text css=”.vc_custom_1544026016008{margin-bottom: 0px !important;}”]Once again – eat something. You need to make sure your muscles and tissues are properly nourished, so they can repair themselves. Eat foods that are high in protein after your workout, because protein is a must for muscle recovery. Some great healthy proteins to enjoy after a workout include beans and fish.

Eating carbs post-workout is also great, because you need to replenish all that glycogen your body ate up during your workout. Try eating foods that are high in complex carbohydrates. Complex carbohydrates take longer for the body to break down, which is horrible before a workout, but perfect afterwards. Some examples of foods high in complex carbs are nuts, brown rice or whole-grain pasta. Or, supplement your diet with a protein shake, like our 100% Whey Protein Plus.[/vc_column_text][/vc_column][vc_column width=”1/3″][mk_image src=”/wp-content/uploads/thb-grilled-fish.jpg” image_size=”full” frame_style=”gray_border” align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/3″][mk_image src=”https://www.sixstarpro.com/wp-content/uploads/sixstarpro-whey-protein-plus-tc.jpg” image_size=”full” link=”https://www.sixstarpro.com/products/six-star-whey-protein-plus/” align=”center”][mk_button dimension=”flat” url=”https://www.sixstarpro.com/products/six-star-whey-protein-plus/” align=”center” margin_right=”0″]LEARN MORE[/mk_button][/vc_column][vc_column width=”2/3″][vc_column_text css=”.vc_custom_1544026135991{margin-bottom: 0px !important;}”]If you don’t eat after a workout, your blood sugar levels will plummet and you’ll be extremely fatigued. By not eating, you’re also inhibiting the recovery process, which could lead to injury down the road. Something as quick and simple as a protein shake can do the trick. It’s best to eat something within half an hour of your workout, even if it’s just a small snack.

Do your best not to over-indulge after a workout. It’s tempting to eat poorly after a workout, because you feel like “you deserve it.” But, at the end of the day, this can reverse a lot of the effects of your training session. If you must have a cheat meal, it’s better to do it on a training day than on a rest day. But, try and plan it out, so you’re not having a cheat meal after every single workout.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text css=”.vc_custom_1544026150100{margin-bottom: 0px !important;}”]And again, hydrate! If you were working hard, you were sweating – this means your body has lost a lot of hydration. If you don’t hydrate after a workout, you risk low energy, as well as muscles cramps and spasms – even if you hydrated pre-workout.

You officially have all the tools to take your workouts and your results to the max. Keep in mind, these are merely guidelines. You know your body best, so listen to what it needs and act accordingly. Happy training![/vc_column_text][/vc_column][/vc_row]

Six Laws of Getting Lean

BE IN A CALORIC DEFICIT

Everyone has a different base metabolic rate or (BMR). This number is the amount of calories your body burns throughout the day. To lose weight, you must eat less than this number. For instance, if your BMR is 2,000 calories a day, then you should eat 1,500 calories to lose weight. Typically, 500 calories below your BMR is a good amount for steady weight loss. This can take some trial and error. Typically, start high and slowly remove calories from your week-to-week diet.

EAT 1 TO 1.25 GRAMS OF PROTEIN PER POUND OF BODYWEIGHT

A lot of people believe you need to eat a lot of protein to bulk up, but actually, the opposite is true. You can cut back some on protein when bulking, but you should jack up the protein while trying to lean out. You want to keep as much of your hard-earned muscle as possible. You’ll want at least 1g per pound of bodyweight.

DON’T CUT CALORIES TOO FAST

Cutting too much too soon can be detrimental. Far too many people believe that less is more when it comes to weight loss. Cutting calories too low or cutting calories too fast can be detrimental to your weight loss progress. If you’re too low on calories, you will still lose weight, but you will lose a lot of muscle in the process and potentially do damage to your metabolism. Dangerously low caloric consumption is unhealthy and never a good idea.

FOCUS ON RESISTANCE TRAINING

Another huge mistake is focusing too much on cardiovascular exercise. Cardio is a great tool for weight loss, but your focus should be on resistance training. When losing weight, you will inevitably lose muscle. You obviously want to maintain as much of that muscle as possible, to help you burn more fat you burn throughout the day. It increases your metabolism and allows you to eat more without gaining weight. And who doesn’t want that!?

GET AT LEAST 8 HOURS OF SLEEP PER NIGHT

Sleep doesn’t get the credit it deserves for its role in fat loss. The sleep you get per night can make a huge difference when trying to lose weight. Obviously, everybody’s life is different and this is easier for some more than others. But even if you can’t get 8 hours of sleep every night, you should try and get as much sleep as possible.

TRACK AND RECORD EVERYTHING

Tracking your workouts and your food intake is probably the most important thing you can do. While tracking workouts, focus on increasing strength. Even though your goal is fat loss, increasing strength is important for maintaining muscle. Don’t fall into the trap and say, Beacuse I’m trying to lose weight, I’m switching to high reps only.” Keep your weights heavy and your strength up! Recording food has become increasingly easier with the additions of apps like MyFitnessPal. Using these apps allows you to track all your foods and hit your macronutrient numbers, all without having to look it up in other places. Tracking food intake is the single best key for fat loss. You can experiment with all different macronutrient numbers and find what works best for you!

A Beginner’s Buying Guide to Supplements

[vc_row][vc_column][vc_column_text css=”.vc_custom_1545253318725{margin-bottom: 0px !important;}”]Supplements can be confusing for someone who’s new to them. There are tons of different products out there, but not a lot of information on how to get started on supplementation.

You don’t need to be a professional athlete to use supplements. You could be a total newbie to the gym and still benefit from supplements. In fact, using supplements is a great way to kick off your fitness journey by giving you the energy and nutrients you need to reap the benefits of your workouts.

Regardless of when you started or how you do it, your fitness journey – and the blood, sweat and tears behind it – is fueled by the common end goal: Getting Results.

Simply put, supplements can magnify the results of diet and exercise, bringing you faster and greater progress toward your fitness goals. Here’s how:

1. Feeding Hungry Muscles

When you exercise, your body and muscles demand more. Sometimes, we don’t have the time or the means to replenish our muscles the way they need. Supplementation can help fill these nutritional gaps to make sure you’re seeing the results of your workouts and maintaining a well-balanced diet.

2. Maximizing Every Workout

Supplements provide increased energy, strength and accelerated recovery. This gives you the energy to get to your workout and kill it while you’re there. Supplementation can help you push your workouts, and your body, even further.

3. For When Life Has Its Own Plans

It can be hard to eat right every day – we can be busy, and sometimes life just gets in the way. Luckily, supplements are designed to be convenient. They can replace a meal and give you on-the-go nutrients.

Supplements aren’t just for the pro body builder (although they’re certainly useful). Anyone looking to give their workouts an extra edge or round out their diet can benefit from supplementation.

But, let’s face it, it can be difficult to sift through the world of fitness fads, here-today-but-gone-tomorrow supplement companies and hearsay claims. It’s hard to know which supplements are right for you and what will help you meet your goals.

That’s why we’ve created this guide. We’ll help match the supplement to your goal, whether it’s muscle building, weight loss or performance. Plus, we’ll make supplement recommendations based on reviews, science and what the pros are using.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][mk_divider style=”thick_solid” divider_width=”one_third” border_color=”#e41e26″][mk_padding_divider size=”20″][mk_fancy_title font_family=”none”]Frequently Asked Questions[/mk_fancy_title][mk_padding_divider][mk_image src=”/wp-content/uploads/faq1.jpg” image_size=”full”][vc_column_text css=”.vc_custom_1545253512563{margin-bottom: 0px !important;}”]FAQ #1: I want to build muscle. Which supplement is best?

Protein is the holy grail of muscle building. It is made up of amino acids, which are literally the building blocks of muscle.

Feeding your body enough protein keeps it in an anabolic state – the state where the muscles and tissues in your body get energy for growth and repair. A great time to get your protein is directly after a workout, as this is when your muscles and tissues need it most.

It can be hard to get enough protein from food intake alone. Protein supplements are a great way to get the amount of protein you need. The best part is that one scoop of protein powder is roughly equivalent to 4 to 5 large eggs – you can get most of your daily protein intake without any of the extra fat or carbs.

It’s important to get enough protein in a day, because otherwise, your body will fall into a catabolic state, where your body cannibalizes hard-earned muscle for energy. Basically, all the hard work you’re putting into strength-training will be for nothing if your body doesn’t get a sufficient amount of protein.

 Now that we know protein supplements build muscle, how do you pick which one is right for you?

Not all protein powders are the same – if you’re buying protein powder for the first time, it’s important to evaluate each protein powder based on the following factors:

  1. Bioavailability – Bioavailability is a measure of how well your body absorbs the protein. Peanuts, for example, have a bioavailability of 43, whereas whey protein supplements can score well over 100, allowing your body to get more of the good stuff from less.
  2. Purity – Let’s say you have a purity percentage of 80%. This means that for every 100g of the product you’re consuming, after the filtration of fat, carbs and other naturally occurring ingredients, you’re left with 80g of protein. Whey concentrates fall within this 80% purity, while whey isolates have 90% purity, giving you a higher protein ratio!
  3. Branched Chain Amino Acids – BCAAs (namely, leucine, isoleucine and valine) have been studied time and time again. The findings? BCAAs play a huge role in protein synthesis, a.k.a. the process by which individual cells build their specific proteins. The best proteins are generous in their servings of BCAAs, and a higher leucine ratio is proven to be more effective.
  4. Absorption – If you’re looking for fast absorption, whey peptides do a fantastic job. On the other hand, a casein protein releases protein over an 8-hour period – a great choice for those looking for a meal replacement or a little before-bed snack that keeps feeding muscles while you sleep!

You’ve officially learned everything you need to know about protein powders, so it’s time to head to the store to stock up! If you need some recommendations, here are some personal favorites.[/vc_column_text][vc_row_inner][vc_column_inner width=”2/3″][vc_column_text css=”.vc_custom_1545253525600{margin-bottom: 0px !important;}”]For Fast-Absorbing, Premium Post-Workout Protein: 

If you’re looking for a fast-absorbing, premium post-workout protein, we recommend our 100% Whey Protein Plus. It’s a definite fan favorite with 64g of ultra-pure protein and 14.8g of BCAAs per 2 scoops. The whey this protein powder delivers rates 104 in bioavailability. Score![/vc_column_text][/vc_column_inner][vc_column_inner width=”1/3″][mk_image src=”https://www.sixstarpro.com/wp-content/uploads/sixstarpro-whey-protein-plus-tc.jpg” image_size=”full” link=”/products/six-star-whey-protein-plus/” align=”center”][mk_button dimension=”flat” url=”/products/six-star-whey-protein-plus/” align=”center” margin_right=”0″]LEARN MORE[/mk_button][/vc_column_inner][/vc_row_inner][vc_row_inner][vc_column_inner width=”2/3″][vc_column_text css=”.vc_custom_1545253685037{margin-bottom: 0px !important;}”]For Slow-Release or Nighttime Protein:

If you want a protein powder that works to repair your muscles while you sleep, Casein Protein digests slowly to give you the benefit of prolonged BCAA delivery. This ensures that your hungry muscles are getting the food they need to thrive! This protein powder is even enhanced with an added ingredient that’s clinically shown to build more muscle and strength – how’s that for something to sleep on?[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/3″][mk_image src=”https://www.sixstarpro.com/wp-content/uploads/sixstarpro-casein-protein-tc.jpg” image_size=”full” link=”/products/six-star-casein-protein/” align=”center”][mk_button dimension=”flat” url=”/products/six-star-casein-protein/” align=”center” margin_right=”0″]LEARN MORE[/mk_button][/vc_column_inner][/vc_row_inner][vc_row_inner][vc_column_inner width=”2/3″][vc_column_text css=”.vc_custom_1545253710753{margin-bottom: 0px !important;}”]For Vegan, Plant-Based Protein:

Our Plant-Based Protein Smoothie contains 15g of dairy-free protein, as well as 22 vitamins and minerals and 6g of fiber for more benefits! What doesn’t it have? No gluten or cholesterol, so you can feel good about it, whether you’re vegan or not![/vc_column_text][/vc_column_inner][vc_column_inner width=”1/3″][mk_image src=”https://www.sixstarpro.com/wp-content/uploads/sixstarpro-plant-based-protein-smoothie-mb.jpg” image_size=”full” link=”/products/six-star-plant-based-protein-smoothie/” align=”center”][mk_button dimension=”flat” url=”/products/six-star-plant-based-protein-smoothie/” align=”center” margin_right=”0″]LEARN MORE[/mk_button][/vc_column_inner][/vc_row_inner][mk_image src=”/wp-content/uploads/faq2.jpg” image_size=”full”][vc_column_text css=”.vc_custom_1545253860021{margin-bottom: 0px !important;}”]FAQ #2: Which supplement can help me lose weight while fueling my workouts?

A lot of people talk about “getting lean.” When people say they want to get lean, they usually mean they want to gain muscle while staying lean. This is especially common for women who want to get stronger without putting on a ton of fat in the process.

The best supplement to help you get lean while fueling your workouts is a hybrid pre-workout. It provides the benefits of energy and focus while also helping you lose weight.

Having the extra edge of a weight loss ingredient in your pre-workout gives you an extra nudge toward your goals. A hybrid formula that promotes weight loss will possess the key ingredient C. canephora robusta. It is essentially premium coffee beans that have not been roasted, leading to a high level of chlorogenic acids. The ingredient continues to gain popularity because of its ability to promote weight loss. In fact, average weight loss with this key ingredient (200mg of C. canephora robusta bean extract, standardized to 45% chlorogenic acids) was 10.95 lbs. in a 60-day study with a low-calorie diet, and 3.7 lbs. in a separate 8-week study with a calorie-reduced diet and moderate exercise.[/vc_column_text][vc_row_inner][vc_column_inner width=”2/3″][vc_column_text css=”.vc_custom_1545253874588{margin-bottom: 0px !important;}”]For weight loss and workout intensity:

A great hybrid pre-workout option that will aid with weight loss and pump up your workouts is our Pre-Workout Explosion Ripped, with a generous serving of C. canephora robusta at 400mg.

Beyond that, you’ll continue to get your usual pre-workout benefits: energy, so you can push harder and break a sweat, plus enhanced focus and an incredible sensory effect.[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/3″][mk_image src=”https://www.sixstarpro.com/wp-content/uploads/sixstarpro-pre-workout-explosion-ripped-pm.jpg” image_size=”full” link=”/products/pre-workout-explosion-ripped/” align=”center”][mk_button dimension=”flat” url=”/products/pre-workout-explosion-ripped/” align=”center” margin_right=”0″]LEARN MORE[/mk_button][/vc_column_inner][/vc_row_inner][mk_image src=”/wp-content/uploads/faq3.jpg” image_size=”full”][vc_column_text css=”.vc_custom_1545253981947{margin-bottom: 0px !important;}”]FAQ #3: Which supplement can help me build strength?

Creatine gained popularity in the ’90s as a strength builder. Twenty plus years later, it’s still going strong as one of the most widely used supplements for strength building.

Pro tip: Creatine monohydrate is the most studied form of creatine, having accumulated hundreds of research studies and articles that vouch for its effectiveness.  

Here’s how your body uses creatine to build strength:

  • The source of energy for all cells throughout your body is called adenosine triphosphate (ATP).
  • When you work out, your body uses up ATP.
  • As a by-product (of phosphate), that ATP turns into adenosine diphosphate (ADP).
  • Creatine transforms the ADP back into ATP, keeping your body well-stocked for energy and recovery.

To experience the full benefits of supplementing with creatine, you want to get to a place called the point of saturation. True to its name, this is when your body is getting enough creatine to saturate your muscle cells.

There are two ways of saturating your cells with creatine:

  • The 30-day process. Supplementing with 3g to 5g of creatine per day should get you to your saturation point within about 30 days. It takes patience, but the results come.
  • The 5-day process. If you prefer, you can expedite the process to 5 days. During the loading phase, you supplement 5g of creatine, 4 times a day for 20g of daily consumption. You do this for 5 days in a row. This process is then followed by the maintenance phase. This is when you’ve reached the saturation point and maintain that place with your regular 3g to 5g of creatine, daily.

[/vc_column_text][vc_row_inner][vc_column_inner width=”2/3″][vc_column_text css=”.vc_custom_1542902659486{margin-bottom: 0px !important;}”]If you’re interested in supplementing with creatine, our 100% Creatine is a straight-shooting formula made up of 100% ultra-pure creatine monohydrate – nothing more, nothing less. This means that every serving gives your muscles 5g of creatine, with no fillers or additives.[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/3″][mk_image src=”/wp-content/uploads/product-stack-100_creatine.jpg” image_size=”full” link=”/products/six-star-100-percent-creatine/” align=”center”][mk_button dimension=”flat” url=”/products/six-star-100-percent-creatine/” align=”center” margin_right=”0″]LEARN MORE[/mk_button][/vc_column_inner][/vc_row_inner][mk_image src=”/wp-content/uploads/faq4.jpg” image_size=”full”][vc_column_text css=”.vc_custom_1542902741322{margin-bottom: 0px !important;}”]FAQ #4: Which fitness supplements will work with my lifestyle? 

As mentioned, convenience and practicality are the two major benefits for supplementation, but there are some supplements that work better depending on your lifestyle.[/vc_column_text][vc_row_inner][vc_column_inner width=”2/3″][vc_column_text css=”.vc_custom_1545254006022{margin-bottom: 0px !important;}”]If you want a product that inspires day-to-day healthy living, proteins you can mix into your smoothies, baked goods, oatmeal, etc., are a great option. For instance, you could get our Unflavored 100% Whey Protein Plus and add it to just about anything – you won’t even notice it’s there, but you will easily hit your protein requirements for the day.[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/3″][mk_image src=”/wp-content/uploads/product-stack-unflavored-wpp.jpg” image_size=”full” link=”/products/six-star-unflavored-whey-protein-plus/” align=”center”][mk_button dimension=”flat” url=”/products/six-star-unflavored-whey-protein-plus/” align=”center” margin_right=”0″]LEARN MORE[/mk_button][/vc_column_inner][/vc_row_inner][vc_row_inner][vc_column_inner width=”2/3″][vc_column_text css=”.vc_custom_1545254057142{margin-bottom: 0px !important;}”]If you want something that’s going to help you with your workouts, amino acids for energy and recovery are a great option. Amino acids – particularly BCAAs – help aid recovery and can help you make it to the gym the day after a tiring workout. Try our Aminos + Energy – it’s one of the few supplements out there that can be used at any time of the day.[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/3″][mk_image src=”https://www.sixstarpro.com/wp-content/uploads/sixstarpro-aminos-plus-energy-fp.jpg” image_size=”full” link=”/products/aminos-energy/” align=”center”][mk_button dimension=”flat” url=”/products/aminos-energy/” align=”center” margin_right=”0″]LEARN MORE[/mk_button][/vc_column_inner][/vc_row_inner][vc_column_text css=”.vc_custom_1542902783397{margin-bottom: 0px !important;}”]We hope you enjoyed this training supplement guide. Our goal was to provide you with the foundational knowledge to set you up for a successful fitness journey.

We know that there’s a lot of information to take in. To recap, here’s a quick chart that matches the training goal with the supplement:[/vc_column_text][mk_table]

Goal Supplement
Build Muscle Whey Protein, Casein Protein, Plant-Based Protein
Lose Weight Hybrid Pre-Workout with Weight Loss Ingredient
Increase Performance (Strength) Creatine
Fitness-Friendly Lifestyle Unflavored Whey Protein and Amino Acids

[/mk_table][mk_padding_divider size=”20″][vc_column_text css=”.vc_custom_1542902812142{margin-bottom: 0px !important;}”]Happy Training![/vc_column_text][/vc_column][/vc_row]

How to train for your goals

[vc_row][vc_column][vc_column_text]When it comes to the weight room, not everyone has the same goals. You need to make sure that your training style aligns with the goals you have set for yourself if you want to achieve them! Should you use light weight for high reps, or heavy weight for low reps? One way of determining how you should train is to use a percentage of your 1-rep max (how much weight you can lift in an exercise for one repetition) to calculate how many reps you should perform in each set. If you don’t know what your 1-rep max is, you can use this tool for a quick estimation.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][mk_fancy_title font_family=”none”]45% to 60% of 1-rep max
[/mk_fancy_title][vc_column_text]This is often considered to be the best load to use for speed work on regular strength lifts. Working on peak power output will help to improve your fast-twitch muscle fiber recruitment which plays a huge role in all athletic endeavors that require speed and power. Remember, you shouldn’t go anywhere near fatigue or failure when working in this rep range and focusing on speed. You must move explosively on all reps. Stick to 2 to 5 reps per set, while lifting as explosively as possible on each rep.

Primary Training Effect: Builds explosiveness and power[/vc_column_text][/vc_column][vc_column width=”1/2″][mk_image src=”/wp-content/uploads/ss-gully.jpg” image_size=”full” frame_style=”gray_border” align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][mk_fancy_title font_family=”none”]70% to 80% of 1-rep max[/mk_fancy_title][vc_column_text]This is the percentage range that is best used for stimulating hypertrophy (muscle growth). When using this weight, you should aim for 6 to 10 reps (the higher the percentage the less reps per set). Each set should be taken close to failure in order to be effective. Close to failure means that if your life depended on it, you could perform 1 or 2 more reps. Going to failure on a regular basis will just burn out your central nervous system and make it difficult to recover from training.

Primary Training Effect: Increases muscle size[/vc_column_text][/vc_column][vc_column width=”1/2″][mk_image src=”/wp-content/uploads/ss-hook.jpg” image_size=”full” frame_style=”gray_border” align=”center”][/vc_column][/vc_row][vc_row][vc_column][mk_fancy_title font_family=”none”]85% to 90% of 1-rep max[/mk_fancy_title][vc_column_text]This is the best percentage to train for absolute strength. Doing sets at 85% to 90% of your 1-rep max is very taxing on your central nervous system and, therefore, you should not be doing any more than 1 to 3 reps per set. These are tough sets where you really test your strength in order to train your body to handle a 1-rep max that you would perform in a competition such as a powerlifting or Olympic lifting meet.

Primary Training Effect: Increases absolute strength

Remember, just because you have a single goal in mind doesn’t mean you should train in only one percentage range of your 1-rep max. Although each percentage range has a primary benefit, they can offer other secondary benefits to your main goal. For example, if your main goal is to get bigger, doing some speed and maximal strength work can help to increase the size of your fast-twitch muscle fibers and, therefore, help you to gain overall muscle size![/vc_column_text][/vc_column][/vc_row]

Six Ways to Build Muscle without Adding Weight

[vc_row][vc_column][mk_employees style=”boxed” column=”1″ box_bg_color=”#ececec” count=”1″ employees=”16411″][vc_column_text]If you want to build more muscle, you need to put your body under a new stress that creates growth, forcing your body to adapt to new conditions. An obvious way to do this is to add weight. For example, on week one you may do 50-pound dumbbells for 10 reps. The next week you’ll try and do 55-pound dumbbells for the same number of reps. Well, eventually, you won’t be able to add more weight and do the same amount of reps because you will have reached a plateau. You can only add weight so long before hitting the wall. So what else can you do to overload your muscles and create growth? Here are six ways to do it while keeping the weight the same.[/vc_column_text][mk_fancy_title font_family=”none”]1. Increase Time under Tension
[/mk_fancy_title][vc_column_text]This approach is normally done by more advanced lifters, but beginners would benefit so much from this if they stopped concerning themselves with HOW MUCH weight they’re lifting and focus more on HOW they’re lifting it. Focusing on slow, controlled negatives is one of the best ways to increase time under tension. A great way to focus on time under tension is to put a counting scheme into your weightlifting program. Give every rep a count. Here’s an example:

4:2:1:1
4-second negative (when you are lowering the weight)
2-second pause on stretch (at the bottom portion of the lift)
1-second positive (when you are using your muscles to lift the weight)
1-second pause on contraction (the top portion of the lift)

Now, every rep matters and you’ll gain a lot more muscle this way. Try a variety of different techniques. (Long negatives, long pauses on stretch or contraction are just a few examples.)[/vc_column_text][mk_fancy_title font_family=”none”]2. Increase Number of Reps[/mk_fancy_title][vc_column_text]This one’s pretty obvious. But maybe you tried to increase the weight from last week and couldn’t hit your goal reps. Well, drop the weight back down and do one or two more reps each set before trying to increase the weight the following week.[/vc_column_text][mk_fancy_title font_family=”none”]3. Increase Number of Sets[/mk_fancy_title][vc_column_text]Don’t get stuck on the “3 sets of 10” curse. Never be afraid to do 4, 5, 6… even 10 sets! Sure, you want to hit things from many angles. But sometimes, sticking to only a couple exercises for a large amount of sets is a great way to shock your muscles into growth.[/vc_column_text][mk_fancy_title font_family=”none”]4. Incorporate Forced Reps[/mk_fancy_title][vc_column_text]This technique requires a workout partner. Do your set until you reach complete muscle failure. Once you do, have your workout buddy help you force out a few more reps to take you well beyond muscle failure.[/vc_column_text][mk_fancy_title font_family=”none”]5. Incorporate Drop Sets and Supersets[/mk_fancy_title][vc_column_text]Drop sets and supersets are great ways to push yourself beyond muscle failure without a workout partner. On drop sets, go to muscle failure, then immediately drop 25% to 30% of the weight and go to muscle failure again. Supersets are simply doing two or more different exercises immediately after one another with little to no rest.[/vc_column_text][mk_fancy_title font_family=”none”]6. Incorporate Pre-Exhaustion[/mk_fancy_title][vc_column_text]Pre-exhaustion is another great technique to try. Pre-exhausting a muscle group would be putting an isolation movement early in your workout and then following it up with a compound movement. An example would be starting with a chest fly for a few sets, then moving to a bench press. This is great for creating a better mind-muscle connection. It’s also beneficial for people with joint pain because you will have to lower the weight for the compound movement, making it easier on the joints. Either way, it’s a great technique to incorporate into your workout program for added results.[/vc_column_text][/vc_column][/vc_row]