People have various reasons for wanting to get “yoked” in the gym, which generally means building a thick, dense, muscular and strong physique. Some of the main reasons include: Improved Physical Appearance, increased strength and performance or boosted confidence and self-esteem. If this sounds like you, here’s the best methods to get the results you want.
- Stop Avoiding Compounds Because They’re Harder:
Focus on compound movements that target multiple muscle groups simultaneously. These exercises stimulate a greater release of anabolic hormones like testosterone and growth hormone, leading to faster muscle growth. Examples include squats, deadlifts, bench presses, overhead presses, pull-ups, and rows. Compounds will build way thicker mass than isolation exercises too! - Progressive Overload:
Continuously increase the demands placed on your muscles over time. This can be achieved by increasing the weight you lift, the number of repetitions, or the number of sets. Aim for small, incremental increases to avoid injury and plateaus. - Variation:
Rotate between different variations of compound exercises to target muscles from different angles and prevent adaptation. For example, alternate between barbell and dumbbell variations of presses and rows. - Hold Your Last Rep On Each Set:
Isometric exercises can help break through strength plateaus. When traditional strength training methods (like lifting heavier weights or doing more reps) fail to produce further gains, isometric exercises can provide a new stimulus for muscle growth and strength development. Not only that but your joints will get stronger too! - Adequate Protein Intake:
Consume sufficient protein to support muscle repair and growth. Aim for around 0.5-1 gram of protein per pound of body weight per day. - Eat More:
To build muscle, you need to consume more calories than you burn (caloric surplus). Calculate your maintenance calories and aim for an extra 200-500 calories per day. Focus on nutrient-dense foods like lean meats, poultry, fish, eggs, dairy, whole grains, fruits, and vegetables. - Nutrient Timing:
Consume protein and carbohydrates around your workouts to optimize muscle protein synthesis and replenish glycogen stores. A post-workout meal or shake containing protein and carbohydrates can enhance recovery and muscle growth. - Adequate Sleep:
Aim for 7-9 hours of quality sleep per night. Sleep is crucial for muscle recovery, hormone regulation, and overall health. - Hydration:
Stay hydrated throughout the day, as dehydration can impair muscle function and recovery. - Rest Days:
Allow your muscles time to rest and recover between intense workouts. Overtraining can lead to stagnation or even regression in muscle growth.
Remember, consistency is key. Stick to your training plan, monitor your progress, and adjust as needed. Getting seriously yoked takes time, dedication, and a balanced approach to training, nutrition, and recovery.
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