3 protocols you need to build muscles effectively 💪🏻

Tracking Of Workouts

Research indicates that mechanical tension is the main driver of growth and is best stimulated by progressively getting stronger and lifting heavier weights overtime, hence the importance of tracking our workouts becomes more crucial in the long run.

Personally, I am using notes on my phone to track my workouts since it is the most convenient. You can also use excel sheets or a pen and physical logbook.

The two most important variables to track will be the weight lifted and the number of reps  you were able to do for each set of exercise.

In addition, it is also a good idea to track your rest times, difficulty of each set (RPE) or any modifications that were made to your workout when compared to the previous session. (Eg, exercise swaps or change in exercise sequence)

Overtime, those small weekly and monthly progression will serve as motivation and the incremental increase will also manifest into big physical changes too.

Timing Of Rest Periods

Rest time between sets will play a significant role in how quickly we will be able to build muscle and strength.

Unfortunately, most people start doing their next set when they “feel” ready. Although they may feel ready to go cardiovascular wise, their muscles may still need extra rest time to perform optimally.

Extra recovery time allows us to lift more weights and/or reps during the next set. We also know that greater volume output equates to better growth and strength overtime.

So by timing rest times, we hold ourself accountable to this and ensures we give our muscles the rest they need to perform optimally the next set.

Proper Warm Up

Do 5 minutes of light intensity cardio or dynamic stretching specific to the day’s training. This help to increase body’s core temperature and improve mobility to perform training optimally.

Thereafter, use weight acclimation sets to enhance our neuromuscular activation which will improve our exercise technique during the working sets.

To maximise our progress in the gym, it is vital to perform the 3 above protocols to build muscles optimally!

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For those looking to gain muscle & lose fat while simultaneously getting leaner & stronger in the process, do schedule your complimentary personal training consultation to explore the possibilities of working together & providing you valuable takeaways that you will find it beneficial to get started! 📧