When I first started training I thought I just had to stress my muscles to see results. And I was right, I did see results at the start, the fitness world calls this newbie gains.
Newbie gains- are the rapid increase in muscle mass and strength beginners experience when they first start lifting weights. The effect typically lasts around six months.
Then my results dried up and it took it awhile to realise why. So, i'm going to save you my pain and give you the scoop on the other things you need to prioritise.
Creatine: Outside of steroids and sleep, creatine is the most effective supplement for boosting athletic performance. It's the only supplement that has been proven to build more muscle in most people. Creatine is safe and will give you pretty clear strength gains within the first 2 weeks of taking it. 5 grams of pure creatine powder a day works well for most people. Some people may experience gastric upset from creatine. If this is you then stop taking it.
Sleep: Sleep is massively undervalued when it comes to packing on muscle mass, which is why i'm going to spend a bit of time on this point. Study after study has shown that lack of sleep wreaks havoc on your hormones, making it nearly impossible to build muscle. Growth hormone and testosterone levels plummet, while cortisol levels (the dreaded stress hormone) skyrocket. If you're serious about building muscle, you need to be getting 7-9 hours of quality sleep every single night - and yes, that includes weekends.
But not all sleep is created equal. Just because you're getting your eight hours doesn't necessarily mean you're getting the restorative sleep your body needs to build muscle. One of the biggest culprits of poor sleep quality? Electronic blue light exposure before bed. Studies have shown that exposure to electronic light can cause a significant drop in the sleep hormone melatonin, which is crucial for muscle growth.
So what's the solution? Ideally, you should be turning off all electronics at least two hours before bed. But let's face it, that's not always possible in today's technology-driven world. The good news is that blue blocker glasses can help reduce the amount of blue light your eyes and brain are exposed to. While they're not as good as turning everything off, studies have shown that wearing blue blockers for a few hours before bed can have a dramatic positive effect on sleep quality. I also have a free app called flux installed on my laptop which turns the screen orange in synch with the time the sun sets.
So if you're serious about building muscle, don't neglect the importance of quality sleep. If your sleep sucks so will your results. Aim for 8 hours but if you get less don't sweat it too much. I stressed out about getting the magic 8 hours every night and ended up with sleep anxiety and insomnia which lasted a month. Focus on developing a good night time routine, going to bed at the same time every night and the rest should take care of itself.
Here are a few steps to help you get started on creating a sleep routine:
- Establish a bedtime and wake-up time. Try to stick to the same schedule every day, even on weekends.
- Limit screen time. The blue light emitted by screens can interfere with the production of the sleep hormone, melatonin. Try to avoid screens for at least 2 hours before bed.
- Create a night routine. A relaxing bedtime routine can help you wind down and prepare for sleep. This could include activities like reading a book, taking a bath, or stretching.
- Make your sleep environment comfy. Invest in a comfortable mattress and pillows, and keep your room dark and cool.
Hydration: Drink a tonne of water first thing in the morning. Well doesn't have to be a tonne, I drink 1L. Whatever works for you. Your six to eight hours of sleep is a long period to go without any water consumption, so it's important to rehydrate. I also add some electrolytes which aid the hydration process. By electrolytes I mean salt (sodium) with added magnesium, potassium and calcium, none of this garbage sugar water KSI & Jake Paul are flogging. The benefits of drinking water on an empty stomach include:
- Positive effects for flushing toxins from the body.
- Increasing energy and immunity.
- Reducing weight and increasing metabolism.
- Electrolytes improve water bioavailability, fitness, sleep and brain function.
Diet: Don't listen to the fitness YouTubers like I did when I first started bulking. "Track your macros, and eat junk food, as long as it's within your calorie allowance you're good." They said. I did this, and whilst I saw some results, it was not sustainable long term because I didn't feel good. I felt slow, sluggish and lacked energy. You are what you eat and if you overeat junk you're going to feel like garbage.
It's not doing us any favours. We all know deep down that junk food is garbage devoid of the nutrients our body needs to function at its best. At the same time, there's a hard way and a harder way.
The harder way is eating garbage every day, but with garbage consumption being so normal in our society now, it's difficult to give up
You can get away with eating garbage in moderation, once or twice a week maybe, but know that the easiest way to do this is by taking this option off the table completely when it comes to your typical daily routine.
If you're on a date or special occasion then fine, enjoy yourself but on your typical day, prioritise clean, real food in your diet. Think fruits, veggies, and unprocessed meats - the stuff your body craves.
By making these foods the foundation of your diet, you're setting yourself up for success. Your body will have the fuel it needs to power through tough workouts and everyday life.
You don't have to be perfect all the time. Humans aren't perfect but we can be great. If you want to have a small treat every now and then as a reward for all your hard work, do it. Stick to real food 95% of the time. Indulge on rare occasions twice a month or something. I've found this to be the best approach for me to get the results I've got.
For our full guide how to eat like a human click HERE
Always remember, you were born to be the anti-hero of your story.
Free your outlaw.