Why you should STOP working out if you want better strength and muscle gains BOSROX

This is why you should stop exercising if you want better strength and muscle gains.

Seems counterproductive, right? But you’ll soon learn why it’s not with the help of Mike Israetel.

Dr. Mike Israetel, PhD in Sports Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community. He doesn’t just talk about workouts and fitness tips, he often talks about the science behind it and uses his knowledge to help people make better choices for their health.

See below what he had to say.

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Why you should STOP working out if you want better strength and muscle gains

Why would you stop exercising to get better strength and muscle gains? With the concept of exhaust.

As you exercise more and more, your body adapts more and more to what it’s going through. As you build strength, endurance, and muscle size, sadly, fatigue also builds up. What does it mean? With more time that passes, the micro-tears on the muscles don’t heal completely, they accumulate and increase the chances of injury.

This is when deloading can help you get stronger and increase the size of your muscles.

A deload refers to a period of reduced intensity or training volume designed to give the body a chance to recover and adapt from previous bouts of vigorous exercise. It is commonly used in fitness and strength training programs to prevent overtraining, minimize the risk of injury, and promote long-term progress.

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During an off week or phase, individuals typically reduce their overall workload, such as by lifting lighter weights, decreasing the number of sets or repetitions, or taking more frequent rest days. Your specific offloading strategy may vary depending on your individual goals, training schedule, and fitness level.

High levels of fatigue tend to activate your muscle-burning catabolic machinery while you walk, exercise, sleep, eat, whatever. Burn muscle all the time, says Israetel.

As you exercise every week, you tend to grow less muscle each time your body is stimulated and grow less muscle the rest of the day. If you don’t address this fatigue threshold and keep it at high volume for a consistent period, you can do all the work you’ve ever done, but get almost no gains because you’ve become a muscle-burning machine, instead of a muscle-building machine. muscle building.

Unloading allows the body to recover from accumulated fatigue, repair damaged tissues, replenish energy reserves and restore the central nervous system. It can also help break plateaus and prevent performance from stagnating, giving the body an opportunity to adapt and compensate excellently.

The length and frequency of unloading periods depend on various factors, including individual training intensity, volume and recovery capacity. Some individuals may schedule an off week every 4-6 weeks, while others may implement shorter off phases within their training cycles.

Watch the video below by Dr. Mike Israetel to fully understand why you should stop exercising if you want better strength and muscle gains. He also explains how to properly download to achieve this.

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Muscle building, also known as muscle hypertrophy, is a process that involves a combination of resistance training, proper nutrition, and adequate rest. Here are the basics of building muscle:

  1. Strength Training: Engaging in regular strength training exercises is crucial for stimulating muscle growth. Resistance exercises include weight lifting, bodyweight exercises, and resistance machine workouts. Focus on compound exercises that target multiple muscle groups at once, such as squats, deadlifts, bench presses, rows, and overhead presses.
  2. Progressive Overload: To promote muscle growth, progressively challenge your muscles by gradually increasing the intensity, volume or difficulty of your workouts over time. This can be accomplished by lifting heavier weights, performing more repetitions, or reducing the rest periods between sets.
  3. Proper nutrition: A balanced and nutrient-rich diet is essential for muscle growth. Make sure you are consuming enough protein to support muscle repair and synthesis. Good sources of protein include lean meats, poultry, fish, eggs, dairy products, legumes, and plant sources like tofu and tempeh. Also, consume an adequate amount of carbohydrates for energy and healthy fats for hormone production and overall health.
  4. Calorie Surplus: To build muscle, you typically need to consume more calories than you burn (calorie surplus). This provides the energy and nutrients needed for muscle growth. However, it is important to find a balance and avoid excessive weight gain or relying solely on unhealthy foods. Aim for a moderate calorie surplus to minimize fat gain while maximizing muscle growth.
  5. Sufficient rest and recovery: Muscles grow and repair during rest periods, so allow adequate time for recovery between workouts. Aim for 7-9 hours of quality sleep per night to support optimal recovery. Also, consider incorporating rest days into your training schedule to avoid overtraining and prevent injury.
  6. Consistency and Patience: Building muscle takes time and dedication. Consistency in training and nutrition is essential. Stick to a well-designed exercise program and maintain a balanced diet for the long term. Be patient and understand that muscle growth is a gradual process that can take weeks or months to see noticeable results.

Remember to consult a health care professional or certified trainer before starting any new exercise or diet regimen, especially if you have underlying health conditions or specific goals in mind.

Source: Courtesy of CrossFit Inc.

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Low testosterone levels can have several negative effects on a person’s physical and emotional health. Here are some of the reasons low testosterone levels can be harmful:

  • Reduced muscle mass and strength: Testosterone is essential for building and maintaining muscle mass and strength. Low testosterone levels can lead to a loss of muscle mass and weakness.
  • Decreased bone density: Testosterone plays a key role in maintaining bone density. Low testosterone levels can lead to a decrease in bone density and an increased risk of fractures.
  • Erectile dysfunction: Testosterone is important for maintaining sexual function in men. Low testosterone levels can lead to erectile dysfunction and reduced libido.
  • Mood Changes: Testosterone can affect mood and emotional well-being. Low testosterone levels can lead to depression, irritability and fatigue.
  • Increased risk of cardiovascular disease: Testosterone plays a role in maintaining cardiovascular health. Low testosterone levels have been linked to an increased risk of cardiovascular disease.

If you experience symptoms of low testosterone, such as fatigue, decreased muscle mass, decreased libido, and mood changes, it’s important to talk to your doctor to determine the underlying cause and explore treatment options.

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