7 Steps to Boost Muscle Power

When hitting the gym, some people may feel less motivated if they don’t see quick results. While it’s true that some exercises are more effective than others in achieving certain goals, the main question is what you’re aiming for. 

It’s not the same if you’re attending fitness centers to lose weight, build your muscle mass, strength, or enhance your endurance. When you live in Vacaville, CA, you can rely on experienced professionals for guidance. If your goal is to gain more muscle power, keep on reading!

What is the best way to increase muscle strength?

Regardless of the part of your body you wish to focus on, your strength lies in lean muscles. The trick is to put them in use as much as possible, and to build a consistent everyday routine.  It’s not the mass itself that counts, flexibility is even more important. Here are some tips to follow when you want to become stronger: 

1. Increase your training volume

In order to boost your strength, your regimen should include a lot of push-ups, sit-downs, and squats. Also, don’t skip lifting weights. If your current routine is light to moderate, try to include heavier weights. Also, practice resistance training, by using resistance bands. 

Also, don’t forget to include the right amount of cardio exercises as well. 

2. Add weights slowly

Make sure to do this gradually and at a slow pace. Doing that too fast could lead to potential injuries and you’ll need more time to recover. Also, it’s less likely to reach a “plateau”. Do your main lifts using 10% less than the maximum weight you can lift for the set range. Steadily increase the weight each session and continue with the same lifts. 

3. Decrease rest intervals between sets

While your muscles need some time to recover, you want to make these breaks between sets shorter and shorter. Your body will learn to recover more effectively.  This will boost your stamina and benefit your lean muscles. 

4. Slow down your squats

You might have a picture that heavy lifting is what builds muscle mass. However, the tricky part is when you need to squat down or keep your balance at a certain point. This is where your lean muscles actually grow stronger. The slower you can perform this movement without shaking, the better. 

5. Consume more protein

While you should generally have a balanced diet with sufficient macro nutrients, when your aim is to get stronger and build lean muscle, extra proteins are your safest bet. The following ingredients should definitely be featured on your menu: 

• Salmon
• Greek yoghurt
• Chicken breast
• Eggs
• Shrimps
• Soybeans
• Tuna 

Of course, consult with a professional trainer, nutritionist or doctor to see what would be the most suitable option for you. 

6. Improve your calorie intake

Weightlifting and resistance training requires a lot of energy, and this is why you need to increase your intake of calories in general. If you only increased the percentage of protein, it might not be enough. Don’t neglect the intake of healthy carbohydrates and fats, which means, eat enough fruit and vegetables.

7. Sleep more

A good amount of sleep is one of the essential parts of a healthy daily routine. If you want to feel more energized throughout the day, don’t go to bed too late, and keep waking up in the early morning hours. 

To improve the quality of your sleep, reduce the time you spend in front of a computer screen or smartphone in the evenings. Blue light from these screens can greatly disrupt the creation of melatonin, which is crucial in sleep regulation. It also regulates muscle tone, so you should keep a good sleep as your priority. 

How do you increase muscle strength naturally?

There are also activities that you may already practice outside of the gym, that  can help you enhance your muscle strength as well, such as: 

• Heavy landscaping and gardening activities, such as shoveling and digging
• Climbing stairs
• Walking up steep streets or hills
• Cycling
• A variety of other sports (football, rugby etc)

It’s a known fact that aerobic sports can help you lose weight, but they can also help boost your muscle mass if performed vigorously. 

Where can I find a well-equipped fitness center in Vacaville, CA?

Sure, you can spend a weekend cycling around Browns Valley Open Space, and it can be amazing for your health. It’s also true that you can go to a professional gym, regardless of the weather. Maximum Fitness is easy to find in downtown Vacaville and we keep our doors open throughout the year. 

As a household name in the community for over two decades, we are proud to offer a full range of modern equipment, a team of professional trainers, a swimming pool area, many special programs for our members, and more. We have rich experience with a variety of clients, so you can count on us for a customized training plan. 

To find out more about what we have to offer, and to turn your life around, contact us today!