Did you know that the time you choose to work out can impact your ability to build more or less muscle? It turns out it is true. Below you will find out 10 things nobody tells you about lifting weights.
People might choose to train for different reasons. It could be to look better, get healthier, or be more athletic and more with more agility and less pain. And there are many variables that come into play and that can change your outcome, regardless of the reason you are training – such as diet, sleep, lifestyle choices, genetics, cardio, lifting weights and more.
And it is about the last component we are going to dive deep into today. With so many information floating around the internet, it is easy to get lost in the abysm of intricacies regarding lifting weights. Some information might be helpful, while others could be hindering your progress.
Beyond training hard and breaking a sweat to become a better version of what you are at the moment, there are some things you probably didn’t know about lifting weights and that is what we are here to talk about.
The list you will see below was first shared by Max Posternak. Max Posternak, the visionary behind Gravity Transformation, is dedicated to providing advice and training tips for those seeking fitness improvement and weight loss. With over 5.5 million subscribers on his YouTube channel, Max has become a go-to source for fitness enthusiasts.
These revelations from Posternak offer a deeper insight into the intricacies of physical training. As we embark on this exploration, we’ll uncover ten major aspects of workouts that might have eluded your awareness, challenging preconceived notions and inviting a fresh perspective.
This information is presented to help you make informed decisions and, hopefully, make you reach your fitness goals faster and in a healthy manner. Let’s dig in.
10 Things Nobody Tells You About Lifting Weights
Below are 10 things nobody tells you about lifting weights according to Max Posternak.
- Optimal Workout Timing:
Did you know that the time of day you choose to work out can impact your muscle-building results? According to science, evening workouts are likely to make you stronger and lead to more muscle growth. The Circadian rhythm plays a crucial role in this, and research suggests that working out between 4 pm and 8 pm yields the best results.
- Strength Training and Athletic Performance:
Building muscle strength doesn’t directly translate to improved performance in other sports. While strength forms the foundation, explosive movements and sport-specific training are essential for activities like sprinting, throwing, or swinging. Incorporating explosive exercises like plyometrics is crucial for overall athletic improvement.
- Genetic Variation in Exercise Response:
Surprisingly, some individuals are non-responders to exercise. Genetic factors play a significant role in how our bodies react to training. However, personalized training programs tailored to individual needs can overcome the limitations observed in one-size-fits-all approaches.
- Weightlifting Belts: Friend or Foe?
Contrary to popular belief, weightlifting belts might not be the saviours they are thought to be. While they provide support, overuse can lead to weaker core muscles and a false sense of security, promoting bad form. It’s crucial to strike a balance and use belts judiciously.
- Unilateral Exercises for Muscle Growth:
Unilateral exercises, focusing on one limb at a time, surpass bilateral exercises for muscle building. Research indicates higher muscle activity and force output with unilateral exercises, ensuring both sides receive equal stimulus. While bilateral exercises are beneficial, incorporating unilateral movements like dumbbell presses can enhance muscle growth.
- Active Recovery for Injury:
Contrary to taking complete rest when injured, active recovery can speed up tissue repair. Staying active improves blood flow to connective tissues, aiding in recovery. While caution is necessary to avoid exacerbating injuries, light, pain-free exercises can contribute to a faster healing process.
- Deloading Myths:
Deloading, often advocated as a recovery strategy, may not be universally beneficial. Muscle fatigue is a localized process, and most muscles recover within 72 hours. Reactive deloading, adjusting intensity based on fatigue levels, proves more effective than scheduled breaks.
- The Dark Side of Fitness:
Fitness isn’t all glamour; it comes with its share of downsides. Sore muscles and occasional injuries are part of the journey. Accepting these challenges mentally prepares you for the less glamorous aspects of the fitness lifestyle.
- Static Stretching’s Impact on Muscle Growth:
Contrary to conventional wisdom, static stretching before a workout might impair muscle growth and performance. Research suggests that holding static stretches for extended periods can reduce strength and power output. Opt for a dynamic warm-up instead to prepare your muscles for the upcoming challenges.
- No Magic Bullet for Fitness:
Dispelling the myth of a magical fitness solution, this truth emphasizes the importance of consistency and adherence to the basics. There are no shortcuts to achieving fitness goals. Focus on optimizing calories, maintaining protein intake, following a progressive resistance training routine, and ensuring sufficient high-quality sleep.
In conclusion, the world of fitness is much more nuanced than commonly perceived, and embracing these lesser-known truths can revolutionize the way we approach workouts. Understanding that the timing of your exercise matters, that strength doesn’t guarantee athleticism, and that there’s a genetic component to exercise response opens the door to more tailored and effective training.
That and much more, as you’ve read above, can and will impact your time when lifting weights. Embracing these truths empowers individuals to approach their fitness goals with a more comprehensive and informed perspective.
By integrating these insights into their routines, fitness enthusiasts can forge a path that aligns with their unique needs and aspirations. Ultimately, the journey to a healthier, stronger body becomes a more fulfilling and sustainable endeavour when guided by a nuanced understanding of the multifaceted world of workouts.
Watch the video below from Posternak explanation of 10 things nobody tells you about lifting weights for a more well-rounded bulk of information.