8 Foolproof Tips To Get the Most Out of Your Workouts

Update: This post has been republished on BodyBuilding.com! To read that version, check it out here: http://bodybuilding.com/fun/8-ways-to-a-perfect-workout.html

Have you ever gotten home after a workout feeling like you didn’t even do anything at the gym?

That’s probably because you really didn’t do much.

Sure, you lifted some weights for about an hour and a half, and tried all the new exercises you read from your favorite fitness magazines. But the question is, how much of that hour and a half did you actually spend being efficient and doing things that give you results?

The short list below will be golden to most, while it may just act as a reminder to some. In fact, you’re probably familiar with most of these. Either way, read it, absorb it, and then apply it. Follow these simple tips, and you’ll get the most out of your workouts like never before.

1. It’s All About Intensity

2. Perform Heavy Compound Exercises

A majority of your workouts should consist of compound movements such as squats, deadlifts, rows, presses, chin/pull-ups, etc. There’s nothing wrong with isolation exercises like dumbbell bicep curls, but they have their place. Build a good foundation with your strength and physique first, then that’s when you can start incorporating isolation exercises.

In addition to performing compound exercises, you should be lifting them with relatively heavy weights that will stimulate muscle growth. By focusing mainly on heavy compound exercises, you’ll see results with your body in much less time.

3. Form > Weight

Going back to the point above, lifting heavy isn’t everything. Whether your goal is fat loss or muscle gain, proper form is key. Not only does it help to stimulate muscle growth, performing exercises with proper form also ensures that your body stays healthy. The last thing you want is to get hurt. Take the time to learn proper form and technique for all the exercises that you do in the gym.

On top of that, always have that mind-muscle connection whenever you are doing an exercise. Although lifting heavy weights stimulates muscle growth, it’s only true if the muscles are under constant tension. Remember — control the weight, don’t let it control you.

4. Be Mentally Strong

Mental toughness is just as important as physical toughness. Your strength isn’t defined by how much muscle you have or how much weight you can lift, but by how well you can manage your emotions.

Imagine this. You’re getting ready to do your last set of deadlifts, in which you’re going for a new 1-rep max PR. As you take a step towards the bar, your mind starts messing with you. It starts telling you that you won’t be able to lift it because the weight is too heavy, or you start thinking that you’ll drop the weight halfway through your first rep. The moment these thoughts start to take over, it’s game over. Even before you try, you’ve already failed to lift the weight.

Always have the right mindset. Always stay focused. Visualize what you want out of every set, and don’t let your mind mess with you.

5. Don’t Neglect Bodyweight Exercises

You should always incorporate bodyweight exercises like 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 other variations that will give you more of a challenge. For example, if you can do push-ups in your sleep then trying doing decline push-ups. If you can do pull-ups for reps, then try doing archer pull-ups. They are all great compound movements that help to build strength and size like no other.

6. Don’t Work Out In Groups

If you don’t like training by yourself, it’s perfectly fine to have a workout buddy. In fact, some people train better with someone else because it allows them to challenge each other throughout the workout. Training with a group, however, is a different story. There’s a higher chance that you’ll be socializing more than you’re lifting. It just never works, plain and simple.

Train with only one other person, if needed.

7. Listen To Music

Listening to music will help you stay focused during your workouts, and ensures that nobody will try and talk to you (at least 90% of the time) since they can see you have headphones on. Just make sure that you make your workout playlist at home so that you don’t waste any time looking for songs to listen to during your lifting session

8. Log Your Workouts

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. Best way to do this is by using a workout tracker like BodySpace or Fitocracy.