Alex’s top tips for training, exercise & muscle growth.

 in Blog  tagged Exercise / Muscle growth by

HOW TO MAKE THE MOST OUT OF EXERCISE & OPTIMISE MUSCLE GROWTH.

Have you noticed that your progress at the gym or with exercise has plateaued, or even declined? Do you feel like with all the consistency and effort you are putting into your exercise, that you aren’t reaping the rewards? Well, here are some simple training aspects to focus on that may help with your training!

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TECHNIQUE, OVERLOAD & VARIETY 

Maintaining proper form and technique while doing exercise may be a simple way to ensure that the working muscle group is properly stimulated and minimises the risk of injury from surrounding muscles. There is more time under tension of the targeted muscle group which may help with muscle activation and stimulation. Progressively overloading through increasing weight, repetitions or intensity may challenge the targeted muscle(s) and may stimulate muscle growth. With the addition of different exercises, this also adds variety and keeps exercise interesting and may prevent plateauing.

DIET & NUTRITION

Diet and nutrition can be a very underrated concept when it comes to training/ exercise and trying to achieve your goals and outcomes. Whether your goal is to put on mass, lose weight or simply maintain weight, your diet and nutrition may play a large roll. Additionally, consuming adequate amounts of protein is also important as protein is involved in the process of muscle repair and growth. Protein intake is roughly aimed around 1.6-2.2g of protein per kilogram of body weight per day.

REST & RECOVERY

Rest and recovery can be often over looked in the realm of training and exercise. When you perform resistance exercises you are creating micro-tears in the muscle fibres which eventually heal and get stronger. However, if you don’t give the muscle time to recover and heal then the muscle does not heal efficiently and effectively. As a result, the muscle does not get optimal recovery and can lead to inefficient performance or injury. An important factor to consider for optimal recovery may include: Sleep (getting enough sleep each night with adults requiring 7-9 hours).

These are just some simple tips that may help you with your training. If you’re experiencing pain or had a recent flare up of an old injury, we recommend you consult with one of our Osteopaths to find out the “do’s and don’ts” depending on the severity of your injury as there is no ‘one size fits all’ with treatment plans.

References:

  1. Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. Int J Environ Res Public Health. 2019 Dec 4;16(24):4897. doi: 10.3390/ijerph16244897. PMID: 31817252; PMCID: PMC6950543.
  2. Carbone JW, Pasiakos SM. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients. 2019 May 22;11(5):1136. doi: 10.3390/nu11051136. PMID: 31121843; PMCID: PMC6566799.
  3. Chen Y, Cui Y, Chen S, Wu Z. Relationship between sleep and muscle strength among Chinese university students: a cross-sectional study. J Musculoskelet Neuronal Interact. 2017 Dec 1;17(4):327-333. PMID: 29199194; PMCID: PMC5749041.

Make an appointment today – Book online!

(03) 9570 9061

www.valuedhealth.com.au

You do not need a referral to see one of our friendly Osteopaths at Valued Health Osteopathy. We have a very good relationship with many surrounding doctors, other health practitioners and personal trainers in the local community of Bentleigh East , Bentleigh, Ormond, McKinnon, Oakleigh, Carnegie, Caulfield, Moorabbin, Murrumbeena, Brighton, Clayton and Clarinda.

Valued Health Osteopathy offers Osteopathy, Clinical Pilates, Infant & Children Osteopathy, Pelvic Health Osteopathy, Exercise Rehabilitation and Strength & Conditioning. Valued Health Osteopathy is open 6 days a week with early morning and evening appointments.

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Valued Health Osteopathy is located at 3/658 Centre Road, Bentleigh East, Melbourne, Victoria, 3165.

Valued Health Osteopathy | Osteopathy Australia

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About Tom McCormick

Dr. Tom McCormick (Osteopath) is the Director and Principal Osteopath at Valued Health Osteopathy in Bentleigh East. Tom is a qualified Osteopath and Dry needling practitioner and is also a Level 1 Strength and Conditioning Coach. Tom has also completed further studies in optimal movement patterns with the FMS (Functional Movement Systems).Tom believes it is important to address the immediate issues causing pain, however feels it is equally important to improve his patient’s ongoing movement, tissue quality, muscle activation and muscle strength in order to optimize injury recovery and reduce the chance of re-aggravation. Since Tom graduated as an Osteopath he has had the opportunity to work both in Queensland and Victoria within private practice and has worked closely with sporting teams. Tom has suffered many injuries and complaints over the years due to his heavy interest in sport. From broken bones, torn cartilage, tendon and muscle injuries to even a double hernia repair, this is ultimately what led Tom into the health field. Tom has a hands on approach to healthcare by utilizing a broad range of techniques that are tailored specifically to each patient. Such techniques include mobilization, soft tissue massage, stretching, trigger point therapy, dry needling and exercise rehabilitation. Although Tom enjoys treating athletes, he also thrives on the sense of enjoyment that comes with helping his patients of all ages with many other injuries. Tom also has experience in treating headaches, back and neck pain, hip, knee and ankle injuries and shoulder and elbow pain. Here at Valued Health Osteopathy Tom will use his Osteopathic experience, coupled with his further training to assess, diagnose, rehabilitate and treat in order to get you moving better with less pain. Outside of work Tom loves to travel, watch plenty of sport, exercise and loves a good coffee.