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10 Tips to Maximize your Athletic Potential

1. Make sure you get plenty of protein throughout the day

This is very important! Increasing testosterone increases protein synthesis. You need to supply extra protein to take full advantage of this "high anabolic state". Don't skimp on protein either. Make sure that you get ample quality protein each and every day. Quality real food sources include lean meats, chicken, fish, and dairy. In supplemental form, go for high quality protein powders.

2. Drink plenty of fluids

Your muscles are made up of over 70% water. The least bit of dehydration reduces protein synthesis, zaps muscle strength and inhibits the growth process - not to mention increases your chance for injury. The cheapest supplement of all - water - should be used extensively. Aim to drink at least 1 litre per 25 kgs of bodyweight - everyday. If you are ever in doubt as to whether you are drinking enough water, just do what I do and drink more!

3. Get Plenty of Rest

You all should know by now how important the recovery process is. If you do not recover from your workouts, your results will be ZERO. Be consistent with the amount of sleep you get each night and the amount of times you get to put your feet up during the day as well. Additionally, make sure you schedule some time away from the gym every few months. This will do your physique (and your mental psyche) a world of good.

4. Train heavy, train smart, and train for growth

This requires heavy weight with relatively low reps. By low reps I mean anywhere from 3 to 6. Overload is the true key to effective muscle gain. Avoid the temptation to follow the rest of the gym crowd in pumping away - train heavy, train smart and train for growth.

5. Challenge yourself

Always strive to train heavier and reach a new level of intensity. Muscles adapt rather quickly. Constantly challenging your limits forces your muscles to adapt and grow. Overload training is designed to continually challenge your muscles with intensity and overload. If you can lift 100kg this week, shoot for 105kg next week.

6. Train one body part per day

This allows for greater intensity, shorter workouts, and greater muscle stimulation. When you train only one body part per workout you are able to harness more mental and physical intensity during that workout. More intensity - more growth.

7. Supplement every day!

It's important to supplement on the days you don't train as well as the days you do. Your muscles are actually responding to your training in the form of growth on the days you are not training. It's important to keep your hormone, protein and nutrient levels high during this critical recuperation period.

8. Consistent approach to Nutrition

Remember, it is the food you eat, which turns into the muscle you so badly want. Garbage in = garbage out. Focus on good quality muscle building nutrition on a consistent basis, and it will make the process a whole lot easier.

9. Be True to Yourself

What do I mean by this. It means that you must give 100% to all aspects of your lifestyle. It is this total commitment which will enhance the results.

10. Enjoy life's other experiences

There is no point to having a 'buff body' if you have no-one to share it with. In your quest, do not neglect the family and friends who support you, otherwise you could end up a very lonely athlete. Along those same lines, just because you go to the gym doesn't mean you cannot enjoy other activities as well. It all comes together in a balanced lifestyle.

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