10 Things Nobody Tells You About Lifting Weights

Can you really lift Heavier Weights at Night than in the Morning? Are some people non-responders to exercise? These are 10 things nobody tells you about lifting weights and working out and I promise they will blow your mind. Break the chains of age-old fitness myths and muscle-building lies that you still believe in. If you want to build muscle faster and avoid wasting time make sure you know about these 10 muscle growth mistakes.

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What if you could build more muscle by working out during a certain time of the day? What about if certain workouts are more likely to actually lead you to gain body fat? Wouldn't that be useful information to know if you're goal is to improve your body composition? Well, it turns out there are a lot of important things that most people simply don't understand about working out. So today I want to go over 10 major things that you probably don't know about in regard to lifting weights and exercising. 

First, let me start by answering that there actually is a better time of the day to work out in regard to strength and muscle-building purposes. According to science, you're likely to be stronger in the evening and you'll build more muscle with evening workouts compared to earlier workouts. You see your body has an "internal clock" known as the circadian rhythm. Due to this circadian rhythm, you're stronger, faster, and have a more beneficial hormonal status at certain times of the day. For example in a 24-week-long study researchers compared One group that did their workouts between 6:30 in the morning and 10:00 in the morning. And a second group that worked out between 4:30pm and 10pm. The results showed that those who trained later on in the day gained much more muscle and you can see that in the graph included in this study. (7)

Other studies have also found comparable results. (8) for example bodybuilders were divided into two groups. One that trained before 10 am and another that trained after 6 pm, and once again the bodybuilders that worked out later in the day gained significantly more muscle. So why are evening workouts more effective for strength and muscle growth? Well, first post-workout muscle anabolic signaling is higher later on in the day. Second you have a more favorable testosterone-to-cortisol ratio in the evening. Core body temperature also peaks later on in the day which enhances muscle activation, energy metabolism, nervous system efficiency, and blood flow to your muscles. All of this allows you to perform better, leading to faster progress. So if your schedule allows for it ideally you'll want to work out between 4 pm and 8 pm, although a more flexible guideline is to train between 2:30 pm and 11 pm.

Next something that most people don't realize is that strength training doesn't necessarily translate into making you better at other sports. Just because you have big muscles doesn’t mean you can now swing a hammer harder, throw a ball further, sprint faster, or land a harder punch. Sure, strength forms the foundation of many physical activities. For example, in order to sprint fast, you need to have at least a decent amount of relative strength. But strength isn’t the only component that's required in the real world. Once you’ve built a certain level of strength, improving your athletic performance from a physical perspective is oftentimes more about becoming more explosive than becoming stronger among many other attribute improvements. So if you're using resistance training to become better at another sport, make sure to also train for explosiveness, which you can do by performing workouts involving things like plyometrics, medicine ball tosses, or sprinting drills.  

Another thing that I bet you didn't know is that some people are "non-responders" to exercise. We have a study, where 585 people trained their non-dominant arm for 12 weeks. (1) And on average, the participants’ biceps got about 19 percent bigger and the maximum weight they could lift increased by about 54 percent. However, the range of different responses to the training was huge, as you can see from the graph on the screen, which shows the percentage changes in muscle mass for the participants of this study.(2) So you can see that the average participant increased their bicep size by 19 percent, but something else that this graph shows us is that some participants didn't gain muscle at all and others even lost some muscle. So even though they all followed the same plan, genetics played a big role in the results. Now, if you’ve been training for a while and you haven’t seen the amount of muscle growth you were hoping for, that doesn’t instantly mean that you are genetically cursed and you should throw in the towel because We have another study that showed that there were no nonresponders when people were put on personalized training programs instead of a one-size-fits-all...