If you’re reading this, chances are that you already know a thing or two about working out.
Now the question you have to ask yourself is, am I satisfied with the results that I’m getting with my training?
If not, this one is for you. The list below will be golden to most, while it may just act as a reminder to some. Either way, read it, absorb it, and then apply it. I guarantee that your workouts will never be the same if you just follow these simple tips.
1. Don’t Neglect Bodyweight Exercises
You should always incorporate push-ups, pull/chin-ups, dips, etc. in your training routine.
These exercises aren’t just for beginners. If these exercises have gotten too easy for you, then simply do the more advanced versions such as decline push-ups or weighted chin-ups. They are all great compound movements that help to build strength and muscle like no other.
2. Have a Meal Prior To Your Workout
Before you hit the gym, it’s important that you have a pre-workout meal 2-3 hours prior to your workout. You need it mainly for energy, but it is a also important for protein synthesis.
If you’re someone who trains very early in the morning, or if you just like to train fasted, then make sure you take in at least 10g of BCAA’s before you work out.
3. Be Mentally Strong
In order to be physically strong, you have to be mentally strong too.
It begins as soon as you step in the gym. Always have the right mindset. Always stay focused.
Like the saying goes, keep your eye on the prize.
4. Train Hard, Not Long
I never work out for more than an hour. On my longer days, it’s never more than an hour and a half.
How can you do the same? Socialize less. Take shorter rest periods. Do more compound exercises and less isolation work.
The name of the game is effectiveness and efficiency.
5. Drink Plenty of Water
Keep yourself hydrated. Your body needs it.
6. Form > Weight
Building muscle is all about proper form. It’s what helps stimulate muscle growth.
Always have that mind-muscle connection whenever you are doing an exercise. While it may be true that heavy weight stimulates growth, it’s only true if the muscles are under constant tension.
7. Don’t Work Out In Groups
If you don’t like training by yourself, it’s perfectly fine to have a workout buddy. Training with a group though is a different story. There’s a higher chance that you’ll be socializing more than you’re lifting. Train with one other person only if needed.
8. Listen To Music
Listening to music helps keep me focused on my workouts. Bring some type of music player with you and make a workout playlist to listen to. This will also keep you from being distracted and ensures that you’ll be working hard.
9. Alter Your Training Routine
Never stick to the same workout routine for weeks and weeks. And by that, I’m talking about changing up your training intensity, volume, and rep ranges.
It’s also a good idea to switch up the order of the exercises that you usually do.
10. Log Your Training
It’s important to keep a log of your workouts so you know what you have to do next time you hit the gym. Always try to improve whether it’s by adding more weight or doing more reps. By doing this, you can assure yourself that there is some sort of progressive overload going on.