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What is Muscular Adaptation?



Muscular adaptation is an integral part of the training process. Every bodybuilder has faced at least one time this issue, and have tried to find out how to deal with it.  Muscular adaptation define the situation when body feeling one and the same load over time just getting used to it.

It would be wrong to say that this phenomenon has only a negative impact. There are many types of sport where muscle adaptation help to do movements automatically, and this is especially important in case of competitions. An example fo this kind of sport can be boxing.

However, when it comes to bodybuilding, muscle adaptation is reduced to the addiction to the particular muscle load. Why is this bad? Mainly, because over time the effectiveness of exercise begins to decrease, and achieved points of muscle growth begin to show a negative trend.

In most cases, athletes try to change the training program every few months. But beginners have not to rush, as this is absolutely unnecessary. The explanation is that an untrained body is much less accustomed to the load, and for this reason, the same exercise performed systematically, can produce the desired result, even after six months.

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So, how to struggle with muscle adaptation or at least to minimize its side effects?

There are some ways to reduce the impact of muscle adaptation on muscle growth. The most common solution is a preventive one, and consist of a systematic change of trained weights. If you train for a long time with the same weights, then muscle gets used to it and do not report any growth.

how to struggle with muscle adaptation or at least to minimize its side effects

It is not possible to take off the athlete from the area of adaptation by just changing the weights. But if you extend the effective training to 12-15 weeks, each time changing the weight then getting off from adaptation stage is quite real.

Have to be mentioned that athlete's muscles are getting used not just to a specific weight, but also to the number of repetitions/approaches too. That’s why it is logical to assume that changing the number of each exercise can be a long time to forget about muscle adaptation.

Given that the change in the number of repetitions/approaches is necessarily accompanied by a change of weight, the total duration of outcomes of the training comes to about six months. Unfortunately, the muscles adapt to a certain movement too. Namely, this kind of adaptation is considered the most dangerous in bodybuilding for the simple reason that once accustomed to, the muscles will never be able to forget this movement.

And if we take into consideration the fact that most of the bodybuilders use a limited number of exercises, then it easy to conclude most of them will face the problem of muscle adaptation for sure. Adaptation reaction of our body to exercises, weights can be divided into the immediate reaction and long-term reaction.

Increased respiration or redistribution of blood flow in response to physical activity, increased heart rate during mental stimulation, are all features of immediate adaptation. In other words, rapid adaptation is considered the reaction of our body to single training.

Long-term adaptation occurs gradually, through prolonged or repeated action on the organism of certain stimuli. Thus, it appears as a result of continuously repeated training. Scientists believe that one of the most important moments of adaptation to muscular work is to develop mechanisms for storing and use of energy substrates, which are characteristic of this type of muscle activity.

In humans, the most energy-intensive energy reserves in the body are phosphates, glycogen, and triacylglycerols,  ATP, and creatine phosphate reserves, or the so-called fosfagenov in muscle is very small. However, phosphates are constantly synthesized. Energy-glycogen and triacylglycerols constitute the bulk of reserve sources of fuel for the muscles.

Let’s discuss further the very mechanisms of adaptation to exercise. Biochemists believe in adapting to the short-term heavy use, changes in the work of enzymes and metabolic pathways. Under the influence of speed and strength training in the white muscle fibers increases the activity of glycolytic enzymes, ie, the enzymes that are involved in the process of glycolysis.

Moreover, the activity of these enzymes in the white muscle is the highest compared to other body tissues. In the muscle cells of the changing environment in which the work glycolytic enzymes. A very important aspect of this adaptation, as we shall see, is the storage of large amounts of glycogen. Glycogen stored in the muscles usually in the form of granules, which are located around the corresponding enzymes.

During adaptation to an intense workout, changes occur in the so-called buffer systems muscles. Once inside the cell with the heavy use of the concentration of the hydrogen ions, or, as they indicate, pH, it immediately affects the work of enzymes responsible for glycolysis.

We already know that the fastest and most powerful source of energy production in the muscle - is the use of creatine phosphate to regenerate ATP. Creatine is found in large quantities in the white muscle fibers. It is approximately 30 mmol creatinine at 1 g wet weight of muscle, however, the source of phosphate is running out with a load that lasts more than a few seconds. In support of the creatine phosphate energy exchange comes glycolysis.

Here are some important rules to follow in order to avoid muscular adaptation.

 avoid muscular adaptation

-Always change the types of exercises for muscle groups or subgroups. Let’s take for example squats exercise. Squats can be done using barbells, dumbbells, Smith machine, kettlebells, plates. Also you can alternate leg position, work with different weights or no weight. The scheme of sets and repetition can be changed also the way you want it to do. You are free to reinvent, change, to add and do them the way you want it do.

-Change the time of training. If you are training for a long time in the morning, that would be great to do a change and move your workout to even. There are  a lot of variation to opt for, but most important is to find time and make this change from time to time.

-Modify speed of exercises. Do you accustomed to rapid execution of exercise? Make a change, and try to do exercise in a very slow temp. And on the contrary, if you perform exercises slowly, than it’s time for a rapid execution. Also, you can change the rest time between them, making them a bit longer in case of slow motions, and shorter in case of rapid execution.

-Try to add something new to your workout. This will be a great way to get your body into a new regime, thus taking it off from the adaptations stage.  You can combine your bodybuilding workout with other of kind of sport, such as swimming, boxing or yoga. Try to combine them for a time, and come back to your traditional workout.

- You know very well, we are what we eat. Make some changes to this chapter too. Changing your nutrition is another great way to avoid reaching a plateau. Here are some ideas: if you never trained on empty stomach, then it’s time to try it.  If you use do not eat before workout, than you should try to do it. Also, change the ration food, or eat more food with a low glycemic index.

There is an old known fact: our body has the ability to adapt to its environment. Our bodies get used to the same workouts, performed in the same way, with little variation of weights and time. It reaches a plateau and sometimes is hard to overcome it. That’s why all people coming to the gym to build nice lean muscle, should know about this phenomena.

But be aware of the fact that a too severe workout can make you more harm than benefits. You risk too much to get injured that will keep you out of the gym for a long time. The advice is to find a medium track, that will allow to safely build muscle mass and keep you away from reaching a plateau in your muscle growth.



Chia Seeds in A Bodybuilder’s Diet: An Expert’s Advice




Chia seeds are a nutrient-dense food, offering protein, fiber, healthy fats, and various vitamins and minerals. While they're not a direct source of muscle-building protein like meat or eggs, they can complement a balanced diet by providing essential nutrients important for overall health, which indirectly supports muscle development when combined with a proper exercise routine. However, solely relying on chia seeds for building muscle mass might not be sufficient—you'd likely need a variety of protein sources along with a consistent workout regimen for optimal muscle growth.

The seeds have a fascinating history. They were a staple in the diets of the Aztecs and Mayans, who valued them for their energy-boosting properties. "Chia" even means "strength" in Mayan. They were used by ancient warriors as a source of sustainable energy. These tiny seeds gained modern popularity due to their nutritional value, high fiber, omega-3 fatty acids, and versatility in various dishes.

Growing Popularity

Chia seeds are popular among bodybuilders due to their high protein and omega-3 fatty acid content. They provide a good source of nutrients, help in muscle repair, and offer sustained energy throughout workouts. Additionally, their high fiber content can aid in digestion and help manage hunger, which can be beneficial for those trying to maintain a specific diet while building muscle.

Where to Buy Chia Seeds for Your Bodybuilding Diet

These are commonly available in various grocery stores, health food stores, and even online marketplaces like Amazon or specialty health websites. You can check your local supermarkets, health food stores, or browse online to purchase chia seeds for your bodybuilding diet. Many health-focused stores offer bulk options, which can be more cost-effective if you plan to use them regularly in your diet.

You can also try purchasing the seeds from popular online retailers like Walmart, or health food stores such as Whole Foods Market, Thrive Market, or Vitacost. There are also specialty health stores like iHerb or The Vitamin Shoppe that carry chia seeds.

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These magical seeds can be quite versatile in the kitchen! Here are a few methods you can try:

After cooking it, you can serve them in various ways. You might consider adding them to yogurt, smoothies, oatmeal, or salads for an added nutritional boost. You can also use them in baking as an egg substitute or make a chia pudding by mixing them with your choice of liquid (like almond milk) and allowing them to gel.

What A bodybuilder Gets From the Magical Seeds

Rich in Protein

Chia seeds are a great source of plant-based protein, containing roughly 4.7 grams of protein per ounce. For bodybuilders, their protein content is beneficial for muscle repair and growth.

Omega-3 Fatty Acids

They are an excellent source of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). These healthy fats support heart health, reduce inflammation, and aid in muscle recovery, all beneficial for bodybuilders. The omega-3s in chia seeds can also help maintain joint health, enhance stamina, and assist in managing weight. Integrating chia seeds into a balanced diet can contribute to overall well-being and support a bodybuilder's goals.

Fiber Content

They contain a high amount of soluble and insoluble fiber, with about 10 grams of fiber in a 1-ounce (28-gram) serving.

Helps with digestion and promotes a feeling of fullness, aiding in weight management.


The seeds contain antioxidants like flavonoids and phenolic compounds that help combat oxidative stress in the body, potentially reducing the risk of chronic diseases. These antioxidants can help protect cells from damage caused by free radicals. Including chia seeds in your diet can contribute to overall health and well-being due to their antioxidant properties. Fight off free radicals that can damage cells post-workout with these magical seeds.


They contain calcium, phosphorus, magnesium, and manganese, contributing to bone health, energy metabolism, and antioxidant activity. These minerals support various bodily functions, from maintaining strong bones to aiding muscle function and energy production.


When soaked, they form a gel that retains water, aiding in maintaining hydration during workouts.

What Are The Disadvantages of Overconsuming Chia Seeds

Chia seeds can be beneficial for bodybuilders due to their nutrient content, but overconsumption might cause gastrointestinal issues or interfere with hydration.

They're high in fiber, so eating too many could cause digestive problems like bloating or diarrhea. Plus, their omega-3 fatty acids might interact with certain medications or cause allergic reactions in some people. Moderation is key!


In summary, Chia seeds are a powerhouse for bodybuilders! They offer a high protein content, essential for muscle repair and growth. Additionally, they're packed with omega-3 fatty acids for reducing inflammation and providing sustained energy during workouts. Their fiber content aids in digestion and helps maintain a steady release of energy. Plus, their versatility allows for easy incorporation into shakes, smoothies, or as a topping for meals, making them a convenient addition to a bodybuilder's diet.

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Cold Immersion Therapy for Recovery




Ice immersion therapy, also known as cold immersion or cryotherapy, is a recovery technique that some bodybuilders use to reduce muscle soreness and inflammation after intense workouts.

Types of Cold Immersion Therapy

Ice immersion techniques can benefit bodybuilders as they may help reduce inflammation, promote recovery, and improve overall muscle performance. Here are some types of brutal immersion methods suitable for bodybuilders:
1. Cold Water Baths: Submerging yourself in a cold water bath or an ice bath can help reduce muscle soreness and inflammation after intense workouts. Water temperatures typically range from 50°F (10°C) to 59°F (15°C).
2. Cryotherapy Chambers: Cryotherapy involves standing in a cryotherapy chamber briefly while being exposed to frigid temperatures, often around -220°F (-140°C). This can rapidly reduce muscle soreness and improve recovery.
3. Cold Showers: Cold showers are a more accessible and convenient option for bodybuilders. You can alternate between hot and cold water during your shower or finish with a brief blast of cold water to help with muscle recovery.
4. Contrast Baths: Contrast baths involve alternating between hot and cold water immersion. This can enhance circulation, reduce muscle soreness, and promote recovery. For bodybuilders, it's essential to focus on the complex phase.
5. Ice Packs or Ice Massage: Ice packs or massages on specific muscle groups can help target sore areas. This can be particularly useful for localised muscle soreness and injuries.
6. Localized Cryotherapy: Some facilities offer localised cryotherapy using devices that deliver frigid temperatures to specific muscle groups, which can help reduce inflammation and soreness in targeted areas.

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Cold Immersion Procedure

Here's an essential procedure for ice immersion therapy:
1. Prepare the equipment:
◦ Fill a bathtub or container with cold water. The temperature can vary, but it's typically between 50°F (10°C) and 59°F (15°C). You can use ice or cold water from the tap.
◦ Have a timer or stopwatch ready to monitor the duration of the immersion.
2. Dress appropriately:
◦ Wear minimal clothing to ensure direct contact between your skin and the cold water. Swimsuits or shorts are often suitable.
3. Pre-immersion activities:
◦ Consider light physical activity or stretching to warm your muscles and increase blood flow. This can help prevent shock when you enter the cold water.
4. Immersion:
◦ Slowly enter the cold water, starting with your feet and gradually submerging your entire body. Try to relax and control your breathing.
5. Immersion duration:
◦ The optimal duration can vary, but common recommendations range from 10 seconds to 20 minutes. Beginners should start with shorter durations and gradually increase as they become accustomed to the cold.
6. Monitor your body:
◦ Pay attention to your body's response. Shivering is a normal reaction to the cold, but if you experience severe discomfort or any signs of hypothermia (extreme shivering, confusion, or numbness), exit the water immediately.
7. After immersion:
When the immersion time is up, slowly exit the cold water. Dry off and warm up using towels, warm clothing, or a blanket. Some people find it beneficial to engage in light exercise or stretching after ice immersion.

What You Need for An Ice Immersion

Cold immersion, such as cold water swimming or ice baths, requires some equipment to ensure safety and comfort. Here are some essential items:
1. Wetsuit or Drysuit: A good-quality wetsuit or drysuit is essential to keep your body insulated in cold water.
2. Neoprene Boots and Gloves: These help keep your extremities warm and protected.
3. Swim Cap: A neoprene swim cap can help keep your head warm and reduce heat loss.
4. Thermometer: A water thermometer can help you monitor water temperature and ensure it's safe for your cold immersion.
5. Safety Equipment: In case of emergencies, it's a good idea to have a safety float or buoy, as well as someone watching over you.
6. Warm Clothing: Have warm, dry clothes ready after cold immersion to avoid post-immersion cooling.
7. Timer or Watch: To keep track of your immersion time, as prolonged exposure to cold water can be dangerous.
8. Medical Kit: Just in case, it's wise to have a basic first aid kit nearby.

How Bodybuilders Gain from Cold Immersion Therapy

Cold water immersion therapy, such as ice baths or cold water immersion, can offer several potential benefits to bodybuilders:
Reduced Muscle Inflammation: Cold immersion can help reduce muscle inflammation and soreness, potentially speeding up recovery after intense workouts.

Improved Circulation

Cold exposure can promote blood vessel constriction and dilation, enhancing muscle circulation and nutrient delivery.

Enhanced Recovery

Cold therapy may help bodybuilders recover faster between training sessions, allowing for more frequent and productive workouts.

Pain Relief

Ice immersion can temporarily relieve muscle aches and joint discomfort associated with intense training.

Enhanced Endurance

Some athletes use cold therapy to improve endurance and tolerance to cold, which can be advantageous in certain sports.

Mental Toughness

Regular exposure to cold can help build mental resilience and discipline, which can be valuable for maintaining a consistent training regimen.

Caution During Cold Immersion

Cold immersion, such as cold or ice baths, can have potential risks and should be done cautiously. Here are some important considerations:

Gradual Exposure

Start with shorter periods of immersion and gradually increase the time to allow your body to adapt to the cold.

Monitor Temperature

Ensure the water temperature is not dangerously cold. Icy water can lead to hypothermia.

Know Your Limits

Pay attention to your body's signals. If you start shivering uncontrollably or feel intense discomfort, it's time to exit the cold water.


If possible, have someone present to assist you or call for help if needed.

Pre-existing Conditions

If you have any medical conditions or are taking medication, consult a healthcare professional before attempting cold immersion.

Warm-Up and Warm Clothing

Warm up before immersing in cold water, and have warm clothing and blankets ready after the immersion.

Hydration and Nutrition

Ensure you're well-hydrated and have eaten appropriately before attempting cold immersion.

Safety Precautions

Be cautious of slippery surfaces around the immersion area to prevent accidents.

Alternatives to cold water immersion

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Options for cold water immersion for various purposes can include:

Cold Compress

Applying a cold compress or ice pack to specific body areas for short durations can help reduce inflammation and relieve pain without submerging the entire body in cold water.

Contrast Bath

Alternating between hot and cold water immersion, typically in separate containers or using hot and cold packs, can be used for muscle recovery and circulation improvement.


Whole-body cryotherapy involves standing in a chamber with frigid air for a short time, which can provide some of the benefits of cold water immersion.

Cold Showers

Taking cold showers can help improve alertness, boost circulation, and increase tolerance to cold, though it's less intense than full-body immersion.

Ice Baths

Similar to cold water immersion but focused on specific areas, such as submerging your legs in an ice bath for muscle recovery.

Cooling Clothing

Specialized clothing with cooling properties can help regulate body temperature and provide a milder alternative to full-body cold immersion.

Cold Packs or Gel Wraps

Use cold packs or gel wraps on sore or inflamed body parts for localised relief.

Is There A Specific Time for Cold Baths?

The best time for ice immersion therapy, such as cold showers or ice baths, can vary depending on your goals and personal preferences. Some people prefer it in the morning to help wake up and boost alertness, while others find it more relaxing in the evening to unwind and improve sleep quality.

Ultimately, it's a matter of what works best for you and your schedule. Just be cautious not to do it right before bedtime if it makes it difficult to fall asleep, as the body needs time to warm up and return to a comfortable temperature afterwards.


In summary, cold water immersion can be a valuable tool for bodybuilders when used judiciously, primarily for reducing muscle soreness and aiding recovery. However, it should be integrated into their training regimen with care and consideration of calledferences and needs.

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Calisthenics: Secret to Building A Better Upper and Middle Body




Calisthenics exercises involve using your body weight as resistance to build muscle and strength. These workouts are an effective way to develop lean muscle mass and improve overall fitness. The exercises can include push-ups, pull-ups, squats, and planks, which target different muscle groups. By consistently incorporating calisthenics into your fitness routine, you can achieve muscle growth and improved definition. This can be further enhanced by pairing your workouts with a proper diet and gradually increasing the difficulty of exercises through progressive overload.

Calisthenics exercises are suitable for people of all fitness levels and ages, intending to improve strength, flexibility, and endurance. Basic movements are recommended for beginners, while more advanced practitioners can engage in complex routines. It is vital to adjust the exercises to your fitness level and seek advice from a healthcare professional if you have any underlying medical conditions or concerns before starting a calisthenics program.

What Gains One Expect from Calisthenics

Calisthenics can be valuable in bodybuilding for several reasons:

Muscular Endurance

Alternatives to Calisthenics Exercises

There are many alternative exercises to calisthenics. Some options include:

Get Yourself A Good Coach to Help With Calisthenics


To conclude, professional bodybuilders need to integrate calisthenics thoughtfully into their training, focusing on exercises that complement their goals and existing routines. Consulting with a fitness professional can help create a customized plan.

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