Looking to put on muscle fast? Weight training is the way to go. Everyone looks to start weight training heavy in order to dominate their fitness goals, gaining confidence, boosting daily functional performance, and more.
But it isn’t that simple. You can’t just go into a gym start hitting the weights and expect results immediately. There’s a lot that goes into crafting the perfect workout regime that’ll make you feel great in the mirror, at the beach, and at home.
Here are some tips from our team at Troomy for developing the perfect workout routine for your needs, and crushing your goals consistently.
What Is Weight Training?
Weight training is the pursuit of primarily going for higher weights vs more reps, as well as bulking rather than toning. However, both avenues are strong options when you are looking to increase fitness productivity. You'll usually be using curls, the bench, squats, power cleans, and other similar lifts to target strength and power growth.
Do I Build Muscle with Weight Training?
Yes! You'll see immense muscle growth over time depending on how hard you commit to the process. In its simplest terms, muscle growth is the primary goal of weight training.
Will I Lose Weight?
You can, but weight training really aims to shift the weight you have to be more muscle rather than fat. Muscle is actually denser than fat, which may make you actually weigh more if you aren't leaning out through your weight training. If your goal is to lose weight rather than gain muscle, you should shape your weight training around that goal. Add in more cardio as well.
How Long Will It Take to See Results?
It isn't instantaneous. Otherwise, everyone would do it. It's a hard, meticulous process that you have to commit to in order to see results.
Depending on your body type and the number of sessions you do a week, you can expect to see impactful results after a couple of months. However, if at any point in that process you take breaks, time off, or just go stagnant all together, your results will be dampened.
Remember: lifting with average intensity three times a week is always better than lifting with extreme intensity once a week.
What If I Don't See Results?
To see results, you have to have a system in place that works. Luckily, that system has been crafted by professionals for decades to expedite your results. At Troomy, we've compiled some of the basics to at least point you in the right direction. But for more professional advice, take a look at this guide as well to learn more.
Weight Training Tips for Quick Success
Set Your Goals
What are you looking to get out of weight training? Do you want to look good in the mirror, or are you looking to hit big-time PRs? Decide on a short-term (less than a month or so), and a long-term (1 year+) goal in terms of your PRs, how often you want to work out, etc. Regardless of what your goals are, they need to all be one thing: REASONABLE.
Unreasonable goals and expectations for yourself can often lead to discouragement and pushing yourself too hard to burn out. While that doesn’t apply to every athlete, it’s especially important to consider when you’re getting started.
Particularly with weight training, testing your limits can be a tough ask when you’re starting up with fitness again from scratch. Find goals that make sense for where you’re starting from and the progress you make. Additionally, be ready to adjust the goals as you go. Sometimes you’ll hit them way too fast, and others you’ll be scraping by to make a dent in. Finding that balance is a vital part of making those goals actually reasonable.
Build Your Plan
Planning your workout will take a bit of time after your goals have been set. Find routines that center around what your long-term plan is, but amend the reps, weight, and other factors to your current abilities. For example, if one year you want to be able to squat 325, but are currently hovering around 145, don’t jump up your weight a bunch to get closer to 325 early on. Take a step-by-step approach and get comfortable with where you are today, and prepare to move forward as you go.
Create a Support System
Friends, family, motivators, classmates, whatever you need. Get a team of people around you that know what your goals are and move forward with that system staying consistent. Otherwise, your own voice might be the only positive one you hear all day. Make sure you are reinforcing the leaps and bounds you’re making.
What Makes Weight Training Work?
You have to stay consistent with working out. Giving yourself two of the hardest workouts of your life back to back and then taking a week off is way less effective than having an average workout every other day.
Toning Vs Bulking
This goes a ton into what your goals are set in the early stages. Toning and bulking can both be accomplished with weight training by adjusting weights, reps, and your mindset when you’re constructing your plan for each week.
For toning, going heavier on reps and lighter on the weight is the way to go. This is a good way to get into weight training hard when you’re just starting out, but has to be carefully adjusted for once you want to go onto heavier weights and pushing PRs.
As for bulking, you’re going to need much heavier weights per rep. Usually, you also are going to want to pair protein and other supplements with your routine to keep your results flowing and the body strong. It can wear down your muscles fast if your body isn’t kept up with properly in terms of nutrition.
On top of nutrition and supplements, there are a ton of other strategies you can implement into your weight training routine to stay successful with your growth.
Nutrition and Routine Strategies to Increase Weight Training Results
Shakes are an easy way to pack in the protein and other nutrients for one huge burst before your workout for the day. You can add a variety of ingredients to make it breakfast, lunch, a snack, or anything in between. Find a protein shake combination that’s perfect for you with protein supplements to keep your body in peak shape for heavy weight training. Then, you’ll feel more energized and see results more quickly.
Nootropics are natural or synthetic supplement that targets a variety of benefits. Depending on the blend you get, this includes:
- Improved memory
- Faster reaction time
- Elevated focus
- More energy
One highly popularized nootropic is medicinal mushroom supplements. But beyond working out and feeling your best, these functional fungi can do a whole lot more for your body and mind.
What are Medicinal Mushrooms?
These have become popular for their functional, or medicinal value that they offer in their powerful fungi structures. For thousands of years, they've been recognized in eastern medicine for healing properties and strong vitamin/mineral counts.
Only recently have they made their way west into health and wellness routines, recently becoming popularized for workouts using cordyceps or lion's mane.
What are Cordyceps and Lion's Mane Mushroom Supplements Good for?
The best part of starting with nootropics is how easy they are to incorporate into your day, and your workout.
Some of the primary benefits in regular mushroom use for athletes that can be combined with using cordyceps and lion's mane include support in:
- Better muscle growth
- Relieving fatigue
- Elevated moods
- Healthier sleep
- Regulated immunity
Together, each of these elements will keep you in the gym longer and longer, building you for better daily progress toward improving weight room results. Now, you can get them all in gummy form, too, which is the quickest and easiest way to try mushroom-powered wellness.
For example, instead of making a shake or preparing your supplements ahead of time, you can just throw a couple of gummies into your morning when you see fit. This allows you to customize your gummy use around your needs instead of the other way around. Additionally, gummies are super wallet-friendly for athletes, and are all-natural in most cases. Luckily, it’s easy to get started today.
Get Started With Troomy Today!
Overall, starting your workout journey is a battle. Don’t go it alone. Start some strong habits to keep your weight training consistent, and add nootropics to your fitness to keep your energy high all day long with better fatigue regulation, moods, and more.
To get started on your fitness journey, we recommend a combo of Boost and Focus. Together, each of these blends use lion's mane and cordyceps to offer better energy support, muscle growth, increased attentiveness and awareness, elevated fatigue recovery, and more.
At Troomy, our organic gummies are the perfect addition to keep your weight training on track. Start off unlocking your “True Me” with Troomy Nootropics today!