5 Training Techniques to Build More Muscle

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Here’s what we’ve got for you today: 

• A deep dive into Arnold Schwarzenegger’s feats of strength

• Sports physiologist Mike Israetel shares five tips to support muscle growth

• Wellness bodybuilder Julia Rene breaks down delicious muscle-building recipes 

BODYBUILDING 

The “Austrian Oak’s” Strength 

Long before Arnold Schwarzenegger dominated the bodybuilding world, he honed his strength as a powerlifter and Olympic weightlifter in his late teens and early twenties. Throwing up big numbers on Olympic lifts and powerlifting exercises built his muscles' foundation before he shifted his focus to sculpting his legendary physique. But just how strong was the seven-time Mr. Olympia?

In this article, we dive into the weightlifting and powerlifting history of the "Austrian Oak," exploring some of his most impressive recorded feats of strength. Highlights include a clean and jerk nearing 300 pounds and a bench press exceeding 500 pounds. Discover the staggering numbers behind his early lifting career!

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SET BREAK

Hammer Time 

🍎 Eat This: Fiber is vital for proper digestion and supporting your health and fitness goals. These are the 20 of the best high-fiber foods to add to your diet. 

🍗 Super Snacks: Looking for the perfect appetizers to bring to Sunday’s Super Bowl party? Check out these macro-friendly spins on Buffalo wings, nachos, potato skins, and more.

👍 Pro Picks: BCCAs are a popular supplement lifters use to support post-workout recovery. Check out our review of the Transparent Labs BCAA Glutamine.

💪 How To: Machine rows help you stabilize your body to target your back muscles. Here’s how to use the Hammer Strength machine to isolate your lats and rhomboids with heavy loads. 

TRAINING TIPS 

5 Tips for Muscle 

Many lifters focus solely on progressive overload and proper nutrition when aiming to build mass, often neglecting other important factors. While these fundamentals are crucial, there are advanced training techniques that deserve more attention. Renowned sports physiologist Dr. Mike Israetel, who holds a Ph.D. and boasts 25 years of lifting experience, shares five key strategies for building muscle beyond lifting weights.

Dr. Israetel highlights the importance of specific and effective warm-ups, the benefits of long-length partials, and the role of high-frequency training for faster recovery. (For a real jolt to your training, focus on his tips on how myo-reps can accelerate muscle growth compared to traditional reps.)

Look, there’s a lot that goes into muscle growth and strength gains. Chances are, you know all about the basics. But these lesser-known tips? These can make all the difference.

BODYBUILDING 

Rene’s Muscle-Building Recipes

Chicken, rice, and broccoli are often stereotyped as the go-to "bodybuilding diet," but eating for muscle growth doesn’t have to be bland. IFBB Pro Wellness bodybuilder Julia Rene has mastered the art of making healthy, nutrient-dense meals that are both satisfying and flavorful.

To elevate a simple egg scramble, Julia adds healthy fats like avocado and nutrient-packed fruits and veggies such as onion and green bell pepper, ensuring taste and maximum nutrient absorption. She incorporates sauces like Teriyaki, low-sodium soy sauce, a touch of sriracha, and freshly minced ginger to take the flavor up a notch.

Curious about her full list of ingredients and recipes? Explore how Julia Rene transforms pre- and post-workout meals into a delicious way to fuel muscle growth while keeping your taste buds happy.

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