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Have you ever finished a workout and as you were leaving thought, "Well that could have gone a lot better"? Maybe you weren't as focused as needed to be.
Maybe you were in there for too long. Maybe you just didn't feel like pushing it that day. If you're anything like me, then you know what it is like to have the occasional off-day. I'm here to give you 5 awesome ways to improve your workout.
1. Use a Stopwatch to Track Your Rest
Problem: The main reason why people spend too long in the gym is because they are taking TOO MUCH rest between sets. Even though they think they are only resting for 60 seconds, it usually ends up being around 3-5 minutes! Now, extrapolate that across your entire workout and you'll find that the workout is at least 20-25 minutes longer than it needs to be. AIN'T NOBODY GOT TIME FOR THAT!
Solution: Next time you go to workout, bring a stopwatch (If you have a smartphone, that will work too). Right after you finish a set, start the timer and make sure that by the time it hits your goal rest time, you are starting the next set. You'll be amazed how much time you save and how much more intense the workout will become (less rest = harder workout).
2. Use a Notebook to Track Your Progress
Problem: You get to the gym and you're ready to hit the weights hard. Time for Bench Press, time to lift more than last week. Oh crap, how much did you do last week? Was it 185lbs or 145lbs? Uh oh...
In order to grow and improve, you need to increase the work you do each time you lift. The best way to do this is to increase the weight, but if you aren't tracking your lifts, it's going to be tough to improve.
Solution: Start keeping track of your workouts in a notebook and bring it with you every time you lift. You will be able to hold yourself accountable in your workouts and make sure you are always improving.
3. Listen to Motivating Music Problem: You're right about to go for a new record in one of your lifts when all of a sudden your eyes start to scan the gym floor. You become interested in every other person's lift. You see some jerk curling in the squat rack. Some guy is doing handstand pushups in the middle of the gym. Before you know it, your rest has doubled and all that mental intensity has gone out the window. Still think you have a chance of breaking that record?
Solution: Get rid of all the distractions and immerse yourself in the most motivating music ever! What's that guy doing over there?...IT DOESN'T MATTER! TIME TO LIFT!!! You'll be amazed at how powerful and energizing a good track can be.
4. Grab a Gym Partner
Problem: "Time to max out on Military Press. 1...2...3...uh oh." Has that ever happened to you? You want to push it, but are afraid that without a spotter you won't be able to get the weight up, so you go lighter on the weight. Bye, bye improvements. There's nobody to push you and make sure that you are giving it all you got.
Solution: Grab a friend and turn them into a gym partner. Somebody that will spot you when you need it, push you to your limits, hold you accountable and tell you that you need to go deeper in your squat. Working out with a buddy ensures that you will make steady gains. Just make sure that you pick someone that will actually push and won't spend the whole time chatting you up. You got things to do and weights to lift.
5. Have a Goal for Every Workout
Problem: You go to the gym and just go through the motions. You push yourself, but just don't really have a direction to go in. You start to question why you even go to the gym.
Solution: You should always be working towards something. This will help motivate you and keep you consistent. Maybe you want to Bench Press 315 lbs. Maybe you want to be able to do 20 Pull Ups without stopping. Maybe you just really want that six pack. All these things are goals that you establish to keep you motivated when you are in the gym. What does success in the gym look like to you? Make a vision board with exactly what you want that can be accomplished in the gym and use it as lifting fuel!
Once you incorporate any of these tools, you will notice that your results will skyrocket! Is one of your goals to put on muscle and lose fat? Do you want to have the best looking body you possibly can? I highly recommend trying the Weak Bod to Greek God Protocol.
This protocol will help you reach all of your muscle building goals and get the body you want. The workouts and nutrition are all there, but it's up to you to do them and push yourself harder than you have before. This protocol is designed only for people that are truly motivated to transform their bodies and their lives. http://www.weakbodtogreekgod.com/learn-more/