When we start in the gym, most of us think about whether or not it will be necessary to take supplements to reach our goal.There are so many variables that can make your goals in the gym come true or not. Are supplements one of those variables? Let’s see it.
Diet, training volume, training intensity, rest, etc. They are all variables that will have a positive impact in training if we really know how to handle them. In fact, it is absolutely necessary to know how to use them so that there is progress in the gym.
But does the same thing happen with supplements? The truth is that no, we do not need to take supplements if we start training in the gym or have been two, five or ten years. Sports supplementation is a variable that It has gained a leading role that really does not belong to it.
Although it is true that there are supplements that are safe and have evidence that they work, such as creatine, caffeine, protein powder, etc., they are not necessary to advance in the gym.
It is curious to hear on many occasions “I take X supplement, try it” or “since I have started supplementing with X, my training is going better”, but we never hear anything about how sleeping well helps us to improve in our training or that not always going to failure is a good strategya to progress faster.
Therefore, it is not necessary to supplement ourselves with anything when we start in the gym or to progress, since that will be given to us by other variables. In fact, the very name of “supplement” says so; it only serves to increase or reinforce something specific, which in this case is training performance. Be very careful, because there are supplements that are sold as a panacea without evidence and can even be harmful.
23 EXERCISES with our own BODY WEIGHT to get in shape AT HOME WITHOUT Vitónica MATERIAL
What really makes us progress
Training volume is one of the most important variables to consider in order to maximize your results in the gym. Within the training volume, we can divide it into:
- Maintenance volume: It is the minimum volume that must be done if we want to maintain our current muscle mass.
- Minimum effective volume: This is the minimum necessary to produce a sufficient stimulus that allows us to gain muscle mass.
- Maximum adaptive volume: This is the range of weekly sets where most of the muscle gains occur.
- Maximum recoverable volume: It is the maximum volume from which we can recover since doing too many series constantly will mean that our body will stop investing resources in improving.
Training intensity, along with volume, are the two variables that more involved in improving weight training. Intensity can be defined as the amount of weight we lift, the speed at which we lift the weight, and the reps we stay from failure. Although in a very punctual way we can stay at RIR 0, that is, almost reach failure, it is best that we stay, depending on the exercise, between one and three repetitions of the failure.
The training frequency refers to the number of training sessions that have been carried out throughout the week. It is also defined as the number of times a muscle group has been stimulated. For example, if you have trained the leg twice in a week, it is said that the leg has been done twice.
Rest is one of the great forgotten and not only at the gym level, but when you want to have good health. Night rest is vital so that there is a progression when starting in the gym. If we do not rest properly, our nervous system will not be able to properly contract muscle fibers.
Therefore, we suggest that every night we sleep around seven or eight hours and that these hours are of quality.
Food is another of the great pillars of progression in the gym. It is important introduce a minimum of protein to maintain muscle mass or even gain it if that is our goal. Depending on whether we want to increase muscle mass or lose body fat, we will have to do a caloric surplus or deficit.
In Vitónica | Tell me which point of the squat is the hardest for you and I will tell you the exercises that can help you
In Vitónica | Seven tips to start doing intermittent fasting in a healthy and safe way
Pictures | istock