How to Make Your Workouts Hurt More
At first glance this title might be rather of putting. Surely you’d rather be reading an article on how to hurt less right? Well if you have gone ahead and started reading this all the same then more power to you as you clearly have the right idea when it comes to training and getting into shape. You see building muscle and burning fat is of course not to do with being comfortable or relaxing, it’s rather to do with hard work and graft and making your muscles hurt from all the training. You might not want to go through all this, but by working hard until your muscles start to sting and you feel like you can’t go on, you will be pushing yourself to the brink and thereby causing the tiny microtears in your muscle that will cause your muscles to grow. Muscle growth works through something like scar tissue, and it’s only by causing the damage that you can expect them to start to get larger. Thus if your muscles aren’t aching in the gym, you aren’t causing the tears and you aren’t going to grow.
The solution is to make your workouts more intensive and to ensure that each time you come out of the gym you feel like you’ve done something – that’s the fastest way to get them to grow and to start seeing positive changes. But how do you get your muscles to ache quickly in the gym when you’ve stopped having those great and somewhat painful sessions? Here we will look at what you can do.
Forced Reps
Forced reps are basically repetitions that you can’t do on your own because you’re already too tired. In other words, you have reached the point where you can’t do another curl, and then you have used some kind of strategy to squeeze another one out – by getting a friend to help you lift it perhaps, or by dropping to a lighter weight, or by swinging your body (this is called a cheat). When you do this you are outside your comfort zone and that’s what tells your body it’s time to adapt.
Squeezing
Arnie and other famous bodybuilders use a technique to get more out of their repetitions whereby they squeeze their muscles as hard as they can at the top of each repetition. This then means they’re doing a more of a contraction and putting more work in and again it means that you are getting more microtears out of the training.
Keep it Fresh
If you keep doing the exact same workout day in and day out, then eventually your body will adapt to those movements and it will no longer pose a challenge. This is called ‘plateauing’ and at this point you will fail to grow. The solution then is to make sure you keep mixing it up and to try different exercises and techniques in order to consistently challenge your body in new ways. This way you can guarantee you’ll feel the sting every time.
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