Home | Training | Reasearch | Ten ways to increase your effectiveness in the gym
Shorter is sweeter: Spending more time in the gym does not equal more muscle.

Ten ways to increase your effectiveness in the gym

1. Shorter is sweeter

Spending more time in the gym does not equal more muscle. Exercise research scientists recommend 4 to 5 workouts lasting less than an hour a week will lead to faster results when you want to pack serious size.

2. Learn how to lift properly

It is imperative that you learn how to lift weights properly. A lot of bodybuilders injure themselves because they work their joints and ligaments instead of working the actual muscle. One example is not to round your back when you do compound movements such as squats, barbell rows or deadlifts.

3. Pick a priority

Bodybuilders either train to lean out for a show or they train to add more muscle in the off-season. You can’t do both. Pick a priority and then train for it. Avoid the pitfall of wanting it all – strength, muscle, fat loss and stamina.

4. Variety is key

Progression leads to muscle growth and that means you have to change the parameters of your routine.Plan your workouts in monthly cycles to prevent your body from adopting to a specific split. Cycle the poundages you use, your sets and reps as well as your training sequence to avoid stagnation.Variety is the main ingredient of training success.

5. Monitor your reps

If you train within a certain rep range you will know when to increase the load you are working with. If you are able to complete 13 reps when you are working in the 10 to 12 rep range you will know that you need to go up in weight on that particular exercise.

6. Change your reps

Don’t hit the weights using the same rep range. For the first 2 weeks perform reps in the 10-12 range, do 6-8 reps in your 3rd and 4th week and do 8-10 reps for the 5th and 6th week cycle to keep things fresh and interesting.

7. Do compounds first

Plan your workouts around basic compound moves like squats, bench presses and deadlifts. These lifts recruit the most muscle, they create metabolic stress and burn calories faster. Multi-joint exercises will also give your the best bang for your buck when you want to put on size.

8. Don’t forget isolation moves

Once you have finished pounding your muscles with the big compounds you can incorporate isolation training (leg extensions, tricep pushdowns, cable cross-overs) to add variety.

9. Control the weights

Never throw weights around the gym. Control the weights by raising them smoothly and lowering them under control.

10. Break plateaus

Do the same exercise twice in the same workout if you want to break through a particular training plateau. If you are looking to improve a certain lift you feel you are weak on you can do it twice – at the beginning and at the end of your workout.

Leave a Reply

Your email address will not be published. Required fields are marked *

*

x

Check Also

If you're looking to improve your performance, be it out on the road or trails or in the CrossFit box, you need to develop a more resilient mind

3 ways to endure more during training and competition

If you're looking to improve your performance, be it out on the road or trails or in the CrossFit box, you need to develop a more resilient mind.

One of the key elements of a proper periodised training programme commonly followed by elite and professional athletes is a preparatory period of exercise called base training.

Build your base

One of the key elements of a proper periodised training programme commonly followed by elite and professional athletes is a preparatory period of exercise called base training.

Year after year athletes train in very specific phases to peak for their chosen events during the race season

Technique – the key to efficiency

Year after year athletes train in very specific phases to peak for their chosen events during the race season.