When it comes to training in the weight room, I always make each workout count. There’s no messing around whenever I hit the gym. If you feel that you have hit a plateau and haven’t seen any loss in fat or gains in muscle, try my 10 training tips below for a sure-fire way to get back on track.
1. Set Realistic Goals
Make sure to set realistic goals. If you want to gain a few pounds in a couple months, keep in mind that it’s not possible to rack up 50 pounds in that short amount of time. Keep your goals realistic and stick with them. For effectiveness, write down your goals and put them somewhere where you can see them every day.
2. Have a Meal Prior To Your Workout
Before you hit the gym, it’s important that you have a proper pre-workout meal within 1-2 hours before you workout. Your body is going to needs lots of energy, and if you have no energy you will feel very sluggish. Having a pre-workout meal is also important for protein synthesis, which is why it’s one of the most important meals during the day.
But if you’re one of those people who don’t like eating before working out, or if you just like to train fasted, make sure you take in at least 10g of BCAA’s pre-workout.
3. Stay Motivated
It begins as soon as you step in the gym. Have the right mind-set and get ready for an intense workout. NEVER train as if you just forced yourself to go to the gym.
4. Train Hard, Not Long
I’m never at the gym for more than an hour. On my longer days, it’s never more than an hour and a half. For rests in-between sets, they are only about 1 minute. Also, don’t do too many sets for a certain muscle groups. Biceps and triceps, for example, never need more than 15 sets. Keep your workouts short and you’ll see the difference.
5. Drink Plenty of Water
Keep yourself hydrated. Drink water between every exercise.
6. Form > Weight
Building muscle is all about proper form. Through proper form, you are emphasizing specific body parts on being worked to stimulate muscle growth. Have that mind-muscle connection whenever you train a body part. It’s true that heavy weight stimulates growth as well, but it’s important to control your muscles to keep them under continuous tension.
7. Keep Socializing to a Minimum
The more you are socializing, the less time you have for yourself to train. There’s always that group of people that talks more than they lift. Don’t be those kinds of people.
8. Listen To Music
Listening to music always keeps me focused and concentrated 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 your training every week whether it’s by adding more weight or doing more reps. By doing this, you can assure yourself that you’re improving every time you go back.
Posted on March 12, 2011