Anabolic training is one of the most popular training methods performed in weightlifting, bodybuilding and powerlifting, along with other sports. Anabolic training simply means that when you are exercising in a particular manner, you are subjecting your body to being placed into an anabolic state. This is when the muscle tissue used in your body to perform specific movements are subjected to extreme amount of stress and strain from a workout overload, which created a breakdown of muscle tissue in our body.
By breaking down the muscle cells, our body now needs to refuel our muscles, and to do so, we replenish our tissues with the proper energy they require to continue to grow. This state of muscles growing is what’s known as anabolism, or simply referred to as “building up”.
Fuel Your Muscles
The first step to being able to train in an anabolic state is to supply the muscle tissues with an adequate amount of energy and nutrients, which is consumed via food and supplements. Since all foods we eat essentially are the same considering they are made up of proteins, fats and carbs, any kind of food will help replenish the body and enable anabolism to occur.
With that said, some food choices are higher in certain nutrients compared to others, which in turn allows the body to respond better to such foods allowing for either increased rate of anabolism and growth, or slower growth due to consuming foods lacking proper nutrients. However, if one does not consume an adequate amount of nutrients from foods and other sources, the human body will remain in a deficit of nutrients and be in a state known as catabolism, which is the exact opposite of anabolism, or simply means that the body will break down muscle tissue to help continue functions and use these broken down muscle cells to provide our body with energy and nutrients.
Perform Anabolic Exercises
The next step for anabolic training is to perform the right exercises that are considered to be anabolic. These exercises are heavy compound movement exercises that although they target heavily on one specific area of our body, they also work out other major body muscle groups as well. Some examples of this are:
- The bench press. Although flat bench press works heavily on our chest, triceps, shoulders, back and core, I strongly recommend many people to focus more on the Incline Bench Press. The reason for this is because the Incline Bench Press also focuses heavily on our chest, triceps, shoulders, back and core, while also focusing more on our clavicular region and as well as our sternum, unlike the flat bench.
- The front squat. Similar to the traditional back squat, commonly referred to as Squats, this exercises changes the bodies stance and posture during this exercise by placing the weight load on the front of our body on our shoulders/acromion region. The front squat, just like traditional squats, does place a workload on the hamstrings, glutes, back and abs just like before, but it also places a heavy amount of strain and focus onto quads and delts, while even providing an increased amount of strain onto your abs when compared to traditional squats. Most people who perform this exercise, which is the same as regular squats, only the bar/weight placement is located on the front side of our body, resting above our chest and on our shoulders and arms, held tight against our body, begin to obtain a greater increase in quad and glute thickness as well as a much tighter and defined core/abs
- The pull up. This exercise is one of the most common exercises with all athletes used over time. It is also one of the most overlooked exercises since it requires only bodyweight to perform; many people disassociate it with being able to have a large impact on our bodies’ physical performance and endurance. Instead of performing pull-ups, many people jump right into Lat Pull Downs and Seated Rows. However, the Pull Up, when performed correctly in a form that is slow and controlled, and the right amount of squeeze is applied to our back when we do a pull up, will provide us with greater results than the Lat Pull Downs and Seated Rows can offer while remaining in one exercise rather having to perform 2 different exercises to target the upper, middle and lower back properly. Another advantage that the Pull Up has over the Lat Pull Downs and Seated Rows, is the Pull Up also places heavy strain and emphasis onto our abdominal region, so while pull ups not only train and target your back, rear delts and arm regions, they also workout your core/abdominals as well.
These are just a few of the heavy compound exercise that put your body into an anabolic state of training which in your benefit, increases muscle mass production as well as fat loss over the next 36-48 hour period or sometimes even longer. By performing Anabolic lifting exercises during each workout routine, you will not only begin to see a greater increase in overall strength and endurance, but you will also begin to see an increase in muscle size, muscle definition, and fat loss over a shorter period of time when compared to athletes who do not perform anabolic exercises regularly.