What Happens When You Exercise After a Long Time

No matter how hard you try to stay committed to your workout routines, a period where you are forced to take a break is inevitable. At any given time, circumstances beyond your control could force you to quit exercising temporarily. Examples of this can include instances when you suffer from an injury or an illness. 

In other situations, laziness and vacation plans can also interrupt your exercise routine. 

Whatever the case may be, fitness freaks often strive to bounce straight back to the training ground after missing their sets and reps for a while. The big question is now: what happens when you exercise after a long time away from it? 

A lot of strange things will happen to your body when you restart your workouts after taking a long break from the gym. 

Your body will tend to lose its good condition due to the long period of physical inactivity. Here are some things to expect after an extended break. 

Things That Happen To Your Body When You Stop Exercise 

During training sessions, your muscle fibers push and pull against one another. This causes your muscles to ache, giving rise to the pains experienced after exercise. 

The push and pull motions between fibers leading to muscle tear. The good news is that when a muscle fiber tears, it usually triggers a self-repair and regrows itself bigger and stronger. This is made possible through the creation of denser fibers. 

When you take a long break from training, the muscle fibers in your body gradually lose their strength and flexibility. The whole situation works in a similar way to Lamarck's theory of use and disuse of body parts. If you don't actively use part of your body, it will atrophy (weaken). 

When you finally return to the gym to restart your training activities, it's advisable to calibrate your workout intensities and start from a low intensity. 

Returning to your normal exercise schedule means that you're going to start stressing your muscles again, leading to micro-tears in your muscle fibers. This must happen before your muscle mass will be built up again. Click on additional information to learn how to build muscle mass with anabolic steroids. 

What Happens When You Start Exercising Again? 

When you start your routine again, you will be more prone to injuries since the flexibility of your muscles has not been fully restored. The level of synovial fluid (in the joints) reduces when you go into hibernation mode. In turn, this will limit the degree of movement of your joints, further increasing the risk of injuries. 

To make sure you restart your routines on a good note, do aerobic warm-up activities to reduce the risk of injuries. 

Hopefully, after working out for 3 to 4 weeks, your muscles, as well as your ligaments and tendons, will start to regain their elasticity. Only after that should you think of increasing the intensity of your exercise. 

On the cardiovascular system, the blood supply to the skeletal and muscular systems will increase after 2 to 3 weeks when you restart exercising. Your muscles will require more oxygen to function properly. 

Overall, doing cardio exercise will significantly boost the efficiency of your circulatory system. Your heart will begin to function at its best since your blood pressure will likely go down to optimal levels. 

Conclusion: What Happens When You Exercise After A Long time? 

It's always a good thing to return to the gym. Apart from regaining your lost muscle mass, you will also enjoy a positive emotional state. Exercise releases endorphins. These are peptide hormones that reduce anxiety and stress. 

But if you approach the restarted routines with extreme workouts, the experience may not be good. You could injure yourself or deal with high levels of lactic acid in your muscles.

To lessen the risks of injuries, start with low-intensity exercises and progress from there. In addition to that, warm-ups should be part and parcel of your daily workout.

What Are Payday Loans? Your Questions Answered

Most banks don't like risk. If you have less than average credit or income, strict lending rules can make it almost impossible to qualify for a personal loan.

In an emergency, you can turn to payday loans to cover short term expenses. What are payday loans and how are they different from other loan options?

Check out this guide to understanding how payday loans work.


What Are Payday Loans?

Payday loans are a short term solution to cash flow problems. These loans are intended to last you only a couple weeks until your next paycheck, hence the name payday loan.

One of the biggest reasons to choose a payday loan over other loan types is that it is easy to qualify and get cash. Many payday lenders fund your account the same day. 

If you choose to work with an online lender, you can get a loan 24 hours a day, 7 days a week. This gives you flexible options when responding to an emergency in the middle of the night.

Since you don't need collateral or high credit scored to qualify, most payday lenders just need a few basic details from you before issuing a loan. 

Payday loan amounts are usually much smaller than traditional loans and have interest rates in the triple digits. To understand why interest rates on payday loans are so high, you first have to understand how lenders make money.


What's a Good APR?

An APR is the amount of interest you pay daily on a loan. The higher the interest rate, the more money you will repay the lender.

Most people aim for the lowest possible interest to keep loan payments low. Lenders make money when borrowers repay their loan debts plus interest over an extended period of time.

In 2022, Americans paid more than $104 billion in credit card interest alone. Payday lenders don't have the luxury of offering credit over the long term.

Since borrowers are expecting to repay the debt in just a matter of weeks, the interest rate is much higher than that of credit cards or loans from a bank.

The average interest rate is around 16 percent, but this rate applies to years of spending or borrowing money. Usually, the longer the loan term, the lower your interest rate.


Subprime Loans

A payday loan is a type of subprime loan. If your credit score is between 550 and 669, you're considered a subprime borrower.  Subprime loans are offered to borrowers who can't qualify for traditional loans because of this low credit rating.

These loans are a higher risk to lenders because a low credit score may be a sign of financial mismanagement. Because lenders are afraid you might not pay back the debt because of money problems, they are more likely to charge high fees and interest on the loan.

This makes payday loans more expensive than other types of debt. You'll need to understand how payday loan terms work in order to avoid repaying more in interest and fees than you can afford.


How to Repay a Payday Loan

It's a good idea to have a payment strategy in mind before getting a payday loan. Interest rates on loans can range from 390 to 780 percent. 

When you first get your loan, the lender asks for a personal check for the amount you borrow. The personal check includes any fees applied to the loan.

In exchange, you get instant access to cash. These online payday loans secure personal bank account information instead of a physical check.

The money is deposited into your account and you're expected to repay the debt from the same account. The lender keeps your information on file until your next payday when the entire amount plus fees and interest must be repaid. 

If you can't pay or choose not to pay, you can roll the loan over into your next pay period. Lenders might accept a partial payment, but it's not guaranteed.

If you do get the chance to make partial payments, you'll be expected to make payments on a routine schedule set forth by the lender. 


How to Get a Payday Loan

Not every state allows payday loans. There are 12 states that ban payday loans completely:

• Arkansas
• Arizona
• Connecticut
• Georgia
• Maryland
• Massachusetts
• New Jersey
• New York
• Pennsylvania
• North Carolina
• Vermont
• West Virginia

This means that even if you work with an online payday lender, you can't borrow money if you live in one of these states. Other states have laws that limit how much you can borrow and how interest rates are applied. 

Payday loans are often available through a physical branch you can visit to apply in person. This is the same location you'd visit to make and receive payments.

Other borrowers can apply online using their electronic banking information to set up a new account with a lender. Payday loans range from $100 to $1,000 depending on the limits set by the state. 


Is a Payday Loan Right for Me?

What are payday loans in the end? A payday loan is a short term way to fix small cash flow problems. 

If you've been having financial issues for a while, a payday loan can only worsen your situation. Payday loans are best for people who can repay the debt right away.

When the loan reaches a new payday loan term, the lender usually issues a new loan with new fees and interest to cover the old one. This means the debt can quickly snowball making it impossible to repay.

Make sure you are using payday loans for the right reasons to avoid adding to your financial woes. For more financial information and insights on payday loans, visit the Loans and Frugal Finances sections of our budget blog right now.

How Do Payday Loans Work?

Last year 40 percent of adults aged 18-37 used payday loans or other similar ways of getting quick cash. Payday loans are a simple way to get hold of badly needed cash if you need it before your next paycheck comes in.

How do payday loans work, exactly? Can anybody take one out, and if so, how much can you borrow?

Read on to learn more about payday loans.


What Is a Payday Loan?

Payday loans are short-term cash loans that are borrowed against an upcoming paycheck. 

The idea is that you borrow the money, and as soon as you have received your paycheck, the loan and any interest is paid off. Since the loan is short-term, you should not have accrued an enormous amount of interest, even with the high interest rates that usually come with this type of loan.


How Do Payday Loans Work?

Different lenders will have different systems in place for recouping the balance of the loan plus any fees and interest.

One of the most common methods is to get the borrower to write a check for the amount that you are borrowing plus any fees and interest. Once you have been paid, the lender can then cash the check to recoup their money. 

Some lenders require you to authorize them to take an electronic payment from your account once your paycheck arrives, or you may be asked to make the payment via a prepaid card. Whatever method you use, the principle remains the same.

If you have other outgoings and don't have enough cash left over from your paycheck to cover the loan, it may be possible to extend it. Obviously, the amount of interest will increase in this case.


Who Is Eligible for Payday Loans?

Pretty much anyone can take out a payday loan, as long as they meet the lender's criteria.

You'll usually need an active bank account, some kind of proof of your income (so that they know you'll be getting a paycheck soon), and some identification. Since the loan is based on you having an upcoming paycheck, there aren't usually any credit checks, so you can take out a payday loan even if your credit rating is poor.

Even if you're self-employed, it's still possible to get a payday loan. Check out our Frugal Finance Loan section for more information. 


How Much Can I Borrow?

How much you can borrow will depend on several factors such as the lender you choose, your income, and the size of the interest and fees.

Don't expect to be able to borrow $10,000 if you're only getting $1,000 in your next paycheck. Most loans are usually around the $500 mark, but you may be able to borrow more depending on your circumstances.

Don't forget, the more that you borrow, the more interest you'll need to pay on your payday loan.


Are Payday Loans Right for You?

How do payday loans work? Now you know more about the payday loan option pros and cons.

Whether or not a payday loan is the right choice depends on your situation. You need to be sure that you can repay the payday loan promptly without incurring too much interest. 

Frugal Fitness Lean Breakfast Options

I get questions all the time about what the healthiest breakfast is or what someone should eat when they wake up to help them lose weight but still have energy during the day. While it depends on your dietary preferences and goals, here is one response I provided to a Frugal Fitness fan. 

Your Question:

"Can i get tips to keep body tightened for long time? I would like your professional help in regards to diet. Can i get some tips for breakfast and what should i must consume for breakfast to keep my body lean and tight?"

-Frugal Fitness Facebook Fan & Frugal Fitness TV Subscriber

Frugal Fitness Answer:

Some good questions that I get a lot. As you may have heard a thousand times, breakfast is the most important meal of the day so what you choose can make or break your diet and physique. No matter what I'd recommend that you should opt for lean proteins such as egg whites, lean meats, or whey protein powder. Fruit is usually good in the morning for some simple (but healthy) carbohydrates and antioxidants. A lot of people also like to opt for oatmeal because it provides plenty of fiber and complex carbohydrates for long lasting energy. A cup of coffee or tea can also help jump-start the metabolism but make sure you are also adequately hydrating. So you don't get bored, there are a variety of different shakes, breakfast sandwiches, protein pancakes, whole grain breakfast wraps, omelettes, and much more to help you get and stay lean.

For additional ideas, check out my Free Frugal Recipes page and the official page of The Frugal Diet.

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How Do I Get Rid of Belly & Hip Fat?

Many people come to me that are initially concerned with a "problem area" such as their stomach, "love handles", glutes, back of their arms, etc. Many of them have the idea that just exercising this specific area will get the job done and that total body training is unnecessary. Unfortunately, there is no such thing as “spot-treating” when it comes to working out problem areas. That means, doing a thousand crunches a day won’t get you a six pack and doing a thousand leg raises a day won’t get you tight hips. 

The same goes for dieting. You can’t eat certain foods or calorie amounts to directly reduce your waistline or hips. The natural fat deposit areas for men is usually in the stomach and for women in the hips so that means most people will have more fat to lose from those places. You may lose the same amount of fat from your midsection as you are from your arms, legs, shoulders, etc but it might not be as noticeable since those other areas had less fat to begin with. 

Only an effective and customized nutrition and exercise regimen will allow you to reduce the bodyfat from these problem areas for the long term. It takes time so don’t get impatient if your desired bodyparts don’t get smaller or leaner immediately. 

You may also be tempted to look for a "quick and easy solution" like liposuction or other medical procedures. Keep in mind that these options can be very expensive, risky, and temporary. Supplements claiming to magically tone up your gut and your butt will also usually disappoint, while putting a dent in your wallet and potentially being detrimental to your health.  

You probably didn’t put on all that bodyfat overnight so it won’t come off overnight either. Patience!

  

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- Just How Natural Is Natural Bodybuilding?

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Protein Recommendations Per Meal? Your Questions Answered!

Your Question:
What are your protein recommendations for someone looking to put on weight and muscle, I am a hardgainer. Also, I think your book The Frugal Diet might have an error on the serving size or lean steak...let me know man, thanks!
-Former Personal Training Client

Frugal Answer:
Good call on the conflicting advice, in the book I am a little more conservative in my recommendations since I try to appeal to a diverse spectrum of people, especially geared towards weight loss. So you are absolutely right about the steak, maybe 4-6 oz would be more realistic as a serving size, but for someone looking to put on lean muscle mass quickly and having trouble in the past, I would say 40 grams of protein in an hour is fine. Especially since the steak probably won't be eaten in a split second (like a protein shake is chugged) and usually eaten with some fats and carbs as well, which will slow down the breakdown process of the protein. To make up for the caloric deficit of lowering the steak serving size, add in a tablespoon of natural peanut butter. Good questions, sorry for my mistake on the serving size.

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- 10 Reasons Why You Aren't Seeing Muscle Gains

- Just How Natural Is Natural Bodybuilding?

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Post-Surgery Hip & Thigh Toning: Your Questions Answered!

Your Question:

Hi Frugal Fitness, I need some tips from you !! 4 weeks ago I underwent abdominal surgery in a emergency situation it was life or death but anyhow in 2 weeks I've lost unexpected wait 15 lbs the first 2 weeks and now I need inner thigh toning what do you think is a good work out for upper inner thighs that's my main issue at this time (flabby) doesn't look appealing to me :( later I'll need tips on regaining abdominal muscles but the incisions are still pretty new and I'm not ready to target that yet and I don't think the Dr's want me to either. But if you got some good tip on toning upper thighs I'd love em :-) Ty 

Frugal Answer:

Well first off I'm sorry to hear about the surgery and I hope recovery goes alright. Second, make sure to follow all contraindications your doctors / surgeons gave you for activities you can and can't do. If you are cleared to exercise, some good exercises to build lean muscle to fill out and tone the upper thighs are squats, wide squats, lunges, and leg raises. You can do all of these with limited range of motion (lower down half way for example) and even using a wall, couch, etc for support if needed. You can always increase range of motion or add weights later, the key is not to aggravate where the incisions were made, you need to let the abdominal muscles adequately heal. So overall, if its appropriate right now, workout very conservatively. Just keep trying, make smart decisions, be patient, and never give up!

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I hope you enjoyed this article about how to live healthier on a frugal budget and maximize your performance!

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- 10 Reasons Why You Aren't Seeing Muscle Gains

- Just How Natural Is Natural Bodybuilding?

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Successful Mobile Personal Training Business? Your Questions Answered!

As I've written in other posts, I get asked all the time by other current or prospective personal trainers that are looking to get into the industry or learn how to be more successful. Although I've been doing less and less personal training recently, I've still been a trainer in almost every capacity for 9 years and have had a lot of interesting experiences. This question is from Bryan Dusseau of Direct Fitness in Toledo, Ohio. He's doing his part to keep citizens in better shape for affordable prices through his personal training business.


Your Question:
It looks like you are doing a great job with your business. How is everything going with it? How long has Frugal Fitness been around? Awesome! I live in the Toledo, Ohio area, where fitness is not Booming. But I think I have a lot of opportunity, only 2 competitors close by me, and they are gyms. I am a mobile personal training company. Toledo is the 29th fattest city, and I think that gives me a lot of opportunity. But, people tend to think it is expensive. I charge $25 for 1/2 hour, and $40 for a full. I am willing to negotiate with people who can not afford it. I also have classes. This is my first year, so I am new. I have been a trainer in a gym for about 2 years though. Do you have any pointers for someone just starting there business out?

Frugal Fitness Answer:


Going very well! The best is yet to come though!! Frugal Fitness has been used in commerce for a little over 2 years (trademark pending) now, but a lot of the themes and aspects of the business I've been doing for 3-6 years. I've been doing mobile training via my company Results Private Fitness LLC for 3 years and still train the occasional client for extra cash if they are really motivated to work and improve themselves. I trained clients in a half dozen gyms, training studios, and health clubs and taught classes (boot camp, six pack abs, butts and guts, total body toning, and heavy metal) all for about 9 years now. It is not easy at all starting out, or even the first year or two. There are a lot of personal trainers out there these days and the economy is pretty rough so people often cut back on their fitness services. You just gotta keep making connections, stay on top of the clients you do have, do your absolute best work for your clients, stand out from the rest of the pack, ask for referrals, try to get as much publicity or free advertisement as possible, do as much online stuff you can, and just do your best in general. While you can't and shouldn't discriminate, try to find as many clients that do have disposable income and that can actually afford to pay you what your time and energy are worth. Maximize your education and credentials so you can market yourself honestly as premium and the best option around. Keep teaching those exercise classes as it will give you plenty of good worth of mouth referrals and training prospects, as well as some (small) consistent pay. 

A few other words of wisdom from my experiences. Take care of yourself. While the business is all about the client, you will end up serving the client worse in the long run if you do not keep yourself healthy or do not ask for the pay that you deserve. Don't carry excess workout equipment if you can avoid it, will obviously lower your mileage on your car and gas is expensive these days. Take a day off here and there or you will get burnt out like me. Never forget you are lucky in many ways for getting paid to to help others improve the quality of their lives. And finally, while everyone makes mistakes and nothing is just black and white, do not continue training clients that repeatedly disrespect your time and services.

I've had some great experiences with personal training and also some very depressing low points. I've had clients that really appreciated my time, efforts, and services and others that couldn't even be bothered to show up for their sessions. In 9 years I've trained thousands of people. I don't do as much training now because I honestly am a little burnt out from doing it so long. Keep working hard and helping people! I wish you the best man!


Check out Bryan's blog for Direct Fitness!  

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How To Start Out As A Personal Trainer & Be Successful

This post below is a combination of two previous posts I made a year or two ago regarding getting started as a personal trainer or strength and conditioning coach. Every month, if not every week, for nearly a decade, I get questioned by someone about becoming a personal trainer or how they should get certified. I've been a personal trainer for 10+ years and it is still a rapidly growing but also rapidly more competitive industry with a lot of burnout and failure. 

I love being a personal trainer. I've been one shortly after deciding that I wanted to be one at the age of 17 (I did high school presentations on the career path as a junior and got certified before my senior year). For years, all I ever wanted to be was a personal trainer, and the best one in the world at that. My goals have changed a bit recently but I will always be a personal trainer at heart, and a successful one at that who has succeeded in big health clubs, personal training studios, strength and conditioning facilities, and as an independent in-home trainer.

Personal training has been good to me over the years and given me a lot of opportunities for work and to meet a lot of great people. But it is not the easy, stress-free, and glamorous profession that some might think it is. If you are not one of the best out there you may fail with flying colors. You will get underpaid, under-appreciated, taken advantage of, and probably quit if you don't absolutely make it your life. You have to love it, make it a number one priority, and educate yourself to be the best. 

You may need to be willing to train clients from $5-15 an hour, or for free, for years like I did. I started at the very bottom, training friends and relatives and students and lunch ladies. You have to be willing to make a very small amount of money in a very unstable profession. You need to be ok with working erratic hours and working 6-7 days a week at least for a few years. Most people do not get or retain millionaire movie star, pro athlete, or CEO clients. You have to want to work for every dollar you get and genuinely want to help every regular person become the best they can be with a higher quality of life.

Sadly, most people that ask me about becoming a trainer will end up failing or quitting after a short period of time, but I answer their inquiries anyways. Out of about 100 people that have asked me about becoming a trainer, about 10 actually end up pursuing it, and out of that 10 about 2-3 end up sticking with it. Here are my responses to their questions on the type of certification to get, how to get started, and my experiences in the beginning.

*Begin Original Posts*

I have the NSCA Certified Strength and Conditioning Specialist and Certified Personal Trainer certs. The Certified Strength and Conditioning Specialist cert is the best one in the industry as far as I'm concerned because it is the only one you need a college degree for (any 4 year degree). I've also been ISSA certified fitness trainer and performance nutrition specialist. ISSA's performance nutrition program is pretty comprehensive and I learned a lot so I would recommend it. I also have gotten another dozen certifications from other organizations over the years such as NASM, AFAA, and Apex.

The NSCA certs cost about $300 each, and you also have to pay $100 a year to be a member of the NSCA. The ISSA certs are about $400-500 each but no annual membership fee. The NSCA is more strict about continuing education units as well for maintaining your certs, they expire after 2 years and you need to go to seminars and classes to get your CEUs. Those cost money as well.

Anyways, certifications are nice and you learn a lot but they are not everything. Expanding your knowledge on health and fitness as much as possible and learning how to market yourself are more important and necessary than certs. They are not required everywhere. Being a Performance Nutrition Specialist doesn't really mean that much, it just means you are competent enough to make nutritional "recommendations" to clients. It does not make you a Registered Dietitian by any  means.

My advice to a colleague and anyone looking to become a Personal Trainer, based on my personal experiences...

I started my in-home personal training business in March 2006 and it's been doing pretty well so far. You obviously have to get your name out there and find your own clients which is tough but it gets easier after you've built up a clientele and reputation. I've been certified by the ISSA as a Certified Fitness Trainer and Specialist in Performance Nutrition for almost 7 years now. They aren't the best certifications but they served me well and will get you a job at pretty much 98% of gyms and health clubs. Last year I got my NSCA CSCS and CPT certification which are obviously superior and they are accepted absolutely everywhere. I would say the CSCS is the gold standard since only college graduates can get it.

If you are looking to be a college or semi-pro strength and conditioning coach, you obviously need the CSCS. There are tons of colleges in the area, I'm sure you could find a job somewhere if that is what you wanted to focus on. Pay is pretty bad from what I hear as a strength coach, and the hours can be extremely long. You really have to love what you do and love training athletes and getting client testimonials.

If you want to be a personal trainer, you technically don't need any certifications! I would say less than half of the trainers out there have an active certification. You are already ahead of the game having a college degree in exercise physiology or health science, i forget what you finished with. Having certifications makes you more marketable and may help you get a job quicker but it isn't a necessity at a lot of gyms and health clubs. I would still recommend getting your CSCS to cover all your bases and make you a stronger candidate. You could also leverage your fitness expertise to get involved with the best MLM companies in the fitness industry! 

There are 2 major options for being a personal trainer from the start. You can work at a Fitness Together, Getting In Shape For Women, or Fitcorp type setting where you don't have to pick up your clients, the owner/manager sells all the client packages and you just worry about training the clients. This is easier to do when starting out but you don't learn as much or have as much control. The other option is to work at a Gold's Gym, Boston Sports Club, etc where you only get paid on commission pretty much and you need to find your own clients. It takes an investment in time to get your clientele and you might not get paid much at first but in the long run you will probably make more money. You also learn how to sell a lot better. Going completely solo like me and marketing your personal training business can be done anytime but I would recommend learning the ropes at another gym first.

I started out working at YMCA's when I was 17 and did floor hours, new member orientations, cleaning, free training sessions, and substituted for other trainers that went on vacation. If worst came to worst, you could always get a lot of hours or a full time job at the YMCA. There are plenty of old and lazy people at Y's and you might even be given some clients right off the bat. 

Don't get hung up on certifications, send out the applications/resumes, practice training friends/family/neighbors, and get some work experience in for cash, at least part time. Learn as much as you can about fitness and nutrition. Take a tip from the Army and be the best you can be, or you will fail.

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- Why CrossFit Is Unhealthy

- Hang On For Health: Grip Training Workouts

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Best Bulking Up Supplement Stack? Your Questions Answered!

Got A Question For The Frugal Fitness Guru? 


Your Question:

I just finished getting cut for an MMA competition, and lost a lot of bodyfat / weight. I want to bulk back up as quickly as possible, what kind of combination of Muscle Milk and Creatine should I use, or is there a better option? If that does work, what is the best way to take them both to get the best results. Thanks Frugal Fitness! 

Frugal Fitness Answer:


I think creatine for the first week you should take in 2-3 grams in the morning, 2-3 grams pre-workout, and 2-3 grams post workout. This will help to maximize your muscle's creatine phosphate levels to start. Then you can cut back to 1-2 grams of creatine beyond that initial week for maintenance, I'd do similar timing. You can take muscle milk before and after your workouts as well (and before sleep) for maximal weight gain. It's more expensive but I prefer Monster Milk because less fat / carbs and more protein, tastes just as good to me! Otherwise very similar. Also, increase the amount of B-Vitamins, water, omega-3 fatty acids, and possibly green tea you take in to help assist your body as well. Also, obviously increase overall calorie intake & total protein, reduce cardio, increase resistance lifted, and get more sleep to maximize recovery and bulking!

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I hope you enjoyed this article about how to live healthier on a frugal budget and maximize your performance!

Interested in more articles about frugal fitness? 

Read My Posts:

- Why CrossFit Is Unhealthy

- Hang On For Health: Grip Training Workouts

Stay Frugal & Fit My Friends!

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Bulking Up After Hitting A Plateau? Your Questions Answered!

Your Question:
I have a question for ya, since I enjoy your articles/videos figured Id ask you, hopefully you dont mind. I've been a cop the Air Force for about two years and I've been liftin heavily and consistently since I joined. My primary goal has been gaining bulk so primarily its been a lot of heavy compound lifting of 3 sets, 6-12 reps but recently I've hit a pretty solid plateau. I always thought plateaus were kinda a myth and wouldn't happen to me haha but I was wrong. I started at 140 lbs now im at 160 with a goal of reaching 170-175 so I want to keep building mass. Do you have any suggestions? Im always doing a lot of fitness research and most articles say just change up rep range and sets but will I be able to keep gaining muscle mass during this time? I'm just looking for any extra info or your thoughts on this process. Thank you for any help my friend.

Frugal Fitness Answer:
Thank you so much for your service and congrats on the bulking so far. I would say you don't always have to go heavier, I've been able to put on more mass with lifting lighter weights but really incorporating tons of supersets, compound sets, drop sets, monster sets, and negative reps/sets in all of my workouts. You also want to make sure that you are alternating between barbell, dumbbell, and cable variations of many core exercises such as chest presses, chest flies, rows, pulldowns, etc to keep your body adapting to new stimuli. Also mentally focus on maximizing muscle contraction of targeted muscle, a lot of reps I just pause and squeeze. Obviously heavy compound movements are the way to go but after I burnout bigtime with isolation cable and dumbbell exercises. Also for maximal bulkup, gotta have extra protein and calories and minimize cardiovascular workouts.

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Frugal Fitness World Wide Wellness

Free Workouts & Nutrition On A Budget

"Crushing Fitness Costs Worldwide"

#FrugalFitness

Also visit the Bootstrap Businessman