Although muscle stimulation occurs in the gym (or home gym) when lifting weights, muscle growth occurs afterward during rest periods. Without adequate rest and sleep (6 to 8 hours), muscles do not have an opportunity to recover and grow. Additionally, many athletes find that a daytime nap further increases their body's ability to recover from training and build muscles. Some bodybuilders add a massage at the end of each workout to their routine as a method of recovering.
To begin, place the top of one foot on a weight bench (or a chair) and step forward with the other foot out in front of you, similar to a lunge position. Make sure that the front foot is positioned at least at shoulder width and it is far enough away from your body that your knee will not come over your toes when you perform the squat. Put your hands in front of your body (or overhead to make it harder). Perform a “single leg squat” by bending the front leg. The knee of the leg that is up on the bench will go towards the floor. Get it as close to the floor as you can. Do not let the heel of the front foot come up off of the floor. Keeping your heel down will ensure that you engage your glutes and hamstrings in this exercise. You should feel the tension in the hip flexor of the leg that is on the bench when you perform this exercise (you will also feel the muscles of the front leg working). It is important to keep your torso upright throughout the full range of motion. As you go down into the squat, the hip of the back leg is going into extension, which will stretch the hip flexor as well as strengthen it as it stabilizes the hip throughout the range of motion.
When these muscles are under constant tension because of ergonomics and habitual postural positioning, they may become tight and shortened. This can result in pulling forward on the lumbar vertebrae, creating hyperlordosis and causing the pelvis to tilt anteriorly. This is commonly seen in people who maintain a seated position for a prolonged period such as office workers, computer programmers, and others who find themselves sitting at a desk for hours every day. It is important to provide education on proper ergonomics, movement, and self-care to these individuals.
On harder training days, I consume upward of 500 g of carbs. It all comes down to finding the amount of carbs your body can actually utilize and consuming them strategically, rather than letting cravings or social situations determine it for you. Out-of-control carb intake leads to unwanted spikes in insulin, which lead to fat gain. It's that simple.
I fortunately remember the nutrition label for many foods. If it doesn’t have a label, I remember what I’ve studied. It just sticks mentally and saves me time as I don’t have to input my calories via tracking. I use to track calories (started like 5yrs ago) which did help me get a better understanding (started to remember within 6m) of which foods had what and at what amount.
A: If your goal is the largest accrual of muscle mass possible then there may be some benefit to ingesting nutrients with a period of 30-60 minutes after your workout. Does this have to be a protein shake? No, but ideally it should be a meal lower in fat to enhance the digest rate of nutrients within the gastrointestinal tract. However, if you have just eaten a mixed macronutrient meal pre-workout then you should keep in mind that that meal is still likely digesting so there’s no need to throw down the weights after your last set and rush to your locker to slam a protein shake.
How to do it: Begin with one foot firmly planted in front of you with your other leg extended back. Keep balance by putting your weight in the ball of your front foot and the back heel of your back foot. Hold a dumbbell in either hand, arms at your sides. Or, place a resistance band under the foot of your working leg, up, and around the same shoulder. Stand tall and bend your front working leg to approximately 90 degrees, keeping your knee directly over your ankle so it doesn’t over-extend. Return to the start position and repeat. Do both sides.