5 Ways to Make Your Workouts More Anabolic
Workout and fitness is always a challenge. With a wealth of information available online about which workout program will be effective or what style of dieting will help you might be caught up in the confusion of how to even get started.
Look, we understand the trouble you are facing, but to be honest – the best way to overcome this challenge is to train with anabolic potential in mind. We need to make your workouts as anabolic as possible.
I’d be willing to wager that you have set yourself up for muscle gains, fat loss and all the core goals many people thrive for during training.
You probably purchased some good supplements and have a workout program set out with your goals – but do you have the idea of anabolic gains in mind? In order for you to succeed in the gym you must consider the simple idea of training for strength and size. This means understanding what anabolic means.
What Does Anabolic Mean?
On a very basic level, anabolic is a term used to describe a state at which your metabolism is at a very rapid rate. The type of metabolism will have an effect on how you train, but the idea here is to accelerate your muscle metabolism for growth.
With this in mind, you can see that if we can establish methods and procedures to accelerate your muscle metabolism we can help you to become more anabolic.
This means you will no longer have to search the internet for crazy workouts and strange diets – you will simply implement these methods into your existing strength program and achieve stronger returns and faster results.
Here are the 5 best ways to make your workouts more anabolic:
Track Your Results
Sounds a little boring – but the first step of any workout program should always be to track your results. Without a clear method for success, how can you possibly make sure you are growing stronger?
Tracking your results will not provide you with a linear demonstration of anabolic strength, but it will help you to track and measure your strength as you progress into your workout program. Without tracking your results you are simply listing heavy each day and hoping that you can avoid injury and achieve your goals.
Track your results and watch as you grow stronger and closer to your goals.
Use Progressive Overload
This is one of the core principles of training that you may have already read about. Progressive overload is a principle that states if you want to grow stronger you need to place a consistent amount of stress on the muscle. Of course, there are many ways you can place stress on the muscle, but the most common is through higher weight or higher reps.
When it comes to pure strength and size – the higher weight will always help you achieve this goal. Higher reps are recommended for those who are relatively new to strength and bodybuilding as it will help your body to be better accustomed to weights and the movements involved.
In order to best utilize progressive overload, you should remember that the resistance – or stress on the muscle, must be progressive.
This means you are putting more and more weight on as the weeks go by, but to a particular level, you could hit a training plateau.
Push Through Plateaus
This is one of the biggest areas where people seemingly fail when they train. Most people will see pretty clear results in the first 6-8 weeks of physical training but will eventually see a training plateau if they are not keen on progressive overload and variability.
This is why it is important to train with variability. If you have been doing the same 3-4 workouts for several weeks you will see a plateau eventually (even if you have been using progressive overload).
Assuming you have been recording and tracking your results there should be no issue in creating a new workout program and structure. My advice would be to create new workouts every 3 weeks.
This will be a good amount of time for your body to adapt to the stress you put it under without entering injury realm of getting caught up on a training plateau.
Train With Cluster Sets
Cluster sets are one of the best ways to create an environment for success – especially if you are looking for a cut, lean look.
A cluster set is a type of training set that uses a submaximal weight or rep number for a long duration. For example, let’s say you can do 8 pull-ups per set (challenging, but doable). Your cluster set would be to complete 3 pull-ups with 10 seconds rest for as long as possible.
The idea here is to constantly delay the production of lactic acid. In this way, you will be able to complete a copious number of total reps while keeping your form next-to-perfect.
TOP TIP: this is one of the best ways that you can create stress during times of home-training. Sometimes it can be hard to motivate yourself, so completing a cluster set, where you must always be focused is a great way to keep you fit when you can’t make it to the gym.
This one might be a little bit of an obvious statement, but pre-workout will help you to push yourself further and allow for the best possible strength development.
Most pre-workouts (especially the good ones) will contain a BCAA complex along with creatine to help provide your body with the essential energy and nutrients needed for success in the gym.
Our personal favorite is 4 GAUGE because it contains the most complete spectrum of nutrients your body will be demanding during training. Not only will it help you to push your workouts further but it will also allow you to recover faster! Not bad right? You can find more information about 4 GAUGE here.
Push Your Anabolic Workouts
At the end of the day, none of these tips and tricks will help you to break plateaus or achieve goals unless you work hard. The gym is a place for development and conditioning. Yes, it can be a space to make new friends and socialize, but if you have goals of anabolic strength you should take that seriously and push yourself.
Working hard, tracking your results and using simple methods for progressive overload and variability will help you to develop next level strength and achieve the anabolic strength you have been looking for.
Gabriello is a writer and strength expert best known for his science-based and practical approach to Exercise Physiology, Nutrition and Strength. After serving in a directors position for The Canadian Society for Exercise Physiology Gabriello moved towards writing to help more people understand the importance of living a healthy life. Gabriello’s writings have been published in several languages on some of the largest health and fitness websites helping people learn, grow and understand the complex components of optimizing human performance in a simplistic way.
Gabriello also takes on specialized, high-performance athletes who are in need of strength, mobility and conditioning programming to optimize their fitness through his Earned Fitness program.
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