Hench is a slang word, but what does it mean?
Urban Dictionary would describe “Hench” as someone who is “big, strong or muscular”, which is something that many men would aspire to become.
Luckily for you we have compiled a list of the best ways to achieve this goal. Please read on to see how you can increase muscle mass and get Hench.
#1: Getting Hench – Eat more
This maybe simplistic but adding more calories and nutrients to your daily diet, combined with your training will lead to muscle growth.
I wouldn’t recommend filling up on junk food though, although some of you guys don’t mind a “dirty bulk”. Just remember the more rubbish you eat the more fat you will need to burn.
Instead I would opt for foods such as the following:
- Lean beef
- Rolled oats
- Coconut milk
These foods are full of protein, good carbs and fats essential for muscle repair and growth.
#2: Getting Hench – Get plenty of protein
You need protein to grow, simple as that. Without it you will struggle to repair the damaged muscles torn during your training.
Aim to consume at least 1-1.5 grams of protein for every pound in body weight. So for example if you weigh 168 pounds you should consume between 168-252 grams of protein daily.
#3: Getting Hench – Don’t cut carbs
Yes, protein is important but so are carbs. Studies have shown that consuming carbs post-workout can balance hormones that can help maximise your muscle growth.
A lack of carbs in your diet can also affect your mood, leaving you moody and less energetic.
Opt for slow-digesting carbs like oatmeal as they will keep you full during your workout, while also helping ensure your energy levels do not drop.
#4: Getting Hench – Don’t forget the dumbbells
While compound movements are a great time-saver and work numerous muscles, sometimes using a dumbbell will give you that little extra help on certain areas.
We all have troublesome areas that are difficult to gain mass, perhaps dumbbell specific exercises can help.
#5: Getting Hench – Work your back
Of course we all love working on your arms and chest, but you must not forget to work your back too.
A failure to train the opposing muscles can lead to imbalances that could ultimately result in injury.
#6: Getting Hench – Get enough sleep
Without adequate sleep your body will not recover and grow.
When you are sleeping your body releases growth hormone, so try and get a minimum of 7 hours good quality sleep every night.
To ensure a good nights sleep then you need to relax before bed and to remove any distractions, such as your phone that could possibly disrupt your sleep.
#7: Getting Hench – Increase the reps
An age-old training method used by bodybuilders is volume training, where they will typically perform 5 or more exercises per body part.
They will perform 4 set of between 8 and 12 reps, which amounts to around 200 reps per body part.
Now, most of us wont have the time to workout to such extremes, but do you want to get Hench or not?
#8: Getting Hench – Lifting heavy
A good way to increase your natural production of testosterone is by lifting heavy.
Of course, this does not mean too heavy so that your form is affected. Just lift as heavy as possible without risking long-term injury.
#9: Getting Hench – Compound exercises
The compound exercise is a great way to save time when working out. After-all you are working multiple muscles at the same time.
Focus on the big 4 (squat, deadlift, bench press and overhead press) and you will soon start to see the rewards.
#10: Getting Hench – Give yourself time to recover
To build strength and mass it is sometimes a good idea to take a break from training.
This does not necessarily mean that you need to stop training entirely, but by reducing the weight and the number of reps/sets you can give your body a much needed rest.
Once you have recovered you will start to see those gains once again.
#11: Getting Hench – Change your routine
If you are doing the same workout routine week-in week-out then chances are you are not seeing the best results.
Not only will you soon get bored with this routine, but your muscles will get used to it too.
To keep your body guessing what is coming next change your routine every now and then.
#12: Getting Hench – Work those legs
Working your legs with big compound movements like squats and deadlifts are a great way to stimulate the production of testosterone.
Testosterone is important for muscle growth, so no more skipping leg day.
#13: Getting Hench – Use your body weight
Using bodyweight exercises can be a great way to mix up your workouts and gain both strength and muscle mass.
These exercises are also excellent if you do not have access to the gym for whatever reason.
#14: Getting Hench – Get a training partner
A training partner is essential for those who lack motivation.
You can both push each other that little bit harder, resulting in harder training sessions and better results.
#15: Getting Hench – Use creatine
While protein is essential for muscle growth you should also consider using creatine too if you are serious about your gains.
There are numerous studies that have shown creatine can help:
- Give you a boost of strength
- Boost performance
- Boost testosterone production
- Improve mental sharpness
- Increase muscle growth
#16: Getting Hench – Use proper form
If you are trying to gain strength and muscle then you do not want to be skipping gym sessions due to injury.
This is why you should try to perform the exercises with proper form, which means that you may need to drop the weight if your form is being affected.
#17: Getting Hench – Be consistent with your training
You are not going to see the results you want if you do not take your training seriously.
This means picking a few days each week to train (at least 3-4), and giving your all when you are there.
Skipping training and making excuses will ruin any chances of gaining muscle.
#18: Getting Hench – Reduce stress
Stress can cause your body to over-produce cortisol, which can limit muscle growth and even cause muscle breakdown.
Try to reduce stress using deep breathing exercises.
#19: Getting Hench – Push your limits
You are not going to improve if you do not push yourself.
If you are stuck on a certain weight and are afraid to try a heavier weight then you are denying yourself chance to grow.
The worst case scenario is that you fail, but if you do not try then you will never know.
#20: Getting Hench – Use a spotter
This tip follows on from our previous one.
By using a spotter you can push yourself that much harder safe in the knowledge that someone is there to help if needed.
A spotter can also encourage and ensure your form is correct throughout the lift too.
#21: Getting Hench – Get advice
Chances are you do not know everything about lifting. Sometimes you will need to ask advice from someone with more experience or knowledge.
This is not necessarily the professional trainer, but you will know who knows what they are talking about and who is blowing hot air.
#22: Getting Hench – Get in the “zone”
To avoid becoming distracted it is a good idea to take your headphones and a playlist to get you pumped for working out.
#23: Getting Hench – Be focused
When you are at the gym you are there to workout, not to socialise, text or joke around with friends.
You are there to train and these distractions will stop you from giving 100%.
#24: Getting Hench – Take time to warm up
To help avoid injury always take time to warm up before you start lifting heavy.
You could use bodyweight movements to start, or just a lighter weight. Just make sure not to go at your maximum weight while your muscles are cold.
#25: Getting Hench – Don’t be afraid to change
This does not mean that you should be changing your routine every week. But if you are not seeing results after 6-8 weeks of training then there must be something wrong.
In this case do not be afraid to make a few changes. Perhaps different exercises, reps or rest periods for example.
So there you have it, if you want to get Hench then the above tips should give you all the tools you need. Now, all you have to do is put these tips into action. Good luck and report back on your progress.