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6 Simple Ways to Boost Your Gains In the Gym
This article was originally posted on FitnessGeared.com, one of the leading fitness and bodybuilding forums on the web.
Many guys complain why they’re not seeing much results in the gym. They think it’s the supplements they’re not taking, or the workouts they’re not doing, or even the gym they’re going to. They end up questioning everything they do.
But maybe — just maybe — the problem is that you’re not getting the most out of your workouts?
For those of you who think you’re not getting the most out of your time in the gym, here are 6 ways you can boost your gains while spending less time in the weight room.
1. Cut The Chit-Chat
Yes, that movie you saw last night was great and you might want to tell all your buddies at the gym all about it. Yes, that yoga instructor has been giving you looks here and there and you want to try talking to her. And yes, you want to debate with your gym buddies who the greatest Mr. Olympia of all time is.
But why are you in the gym?
One of the best (and easiest) ways to get the most out of your workouts is to cut the chit chat. Just by socializing less and putting more focus on your workouts, you might actually be doing what you came to the gym for — workout out. You didn’t go there to socialize did you? Next time you hit the gym, try going through a whole workout without talking to anyone. Get in and get out.
2. Have A Plan Of Attack
“Leg day today? Let’s see, I haven’t squatted in a few months, so maybe I’ll do that…. Nah. I’m not feeling it right now. Maybe I I’ll do leg presses instead? But wait, all that plate loading …”
Sound familiar?
If so, you’re wasting a good deal of time on something that should have been planned out before you stepped in the gym. By now, your pre-workout drink is rapidly diminishing, and the clock, as always, is ticking away. Either the night before, or at least on the ride over to the gym, have a plan of attack on what you are going to be doing at the gym. Know what exercises you are doing, the set scheme, and maybe even how long you’ll be working out for.
There’s an old saying that goes, “If you fail to plan, then you plan to fail.” Put a bit of preparation into your training and you will instead have successful, productive workouts.
3. Cut Rest Time Between Sets
One of the easiest things you can do to make more gains in the gym is to cut your rest periods in-between sets.
It should take no more than 90 seconds for your breathing to return to normal and the lactic acid to clear from the muscle group after an intense set. Of course, it will all depend on the intensity of the weights and the rep range you are doing, but the main point is to be aware of your rest periods. You’ll be surprised at the amount of time you can be saving just by being mindful of how long you’re sitting on the bench doing nothing.
Move on the next set or the next exercise as soon as you are able!
4. Use Supersets & Drop Sets
If you really want to whack a muscle mercilessly in the shortest time possible, start employing supersets and drop sets.
Drop sets are a great way to extend your sets and take your muscle fibers into a deeper state of annihilation. Wanted to get the best pump in the world? Do supersets or dropsets of the same muscle group.
5. Train At Off-Peak Hours
This isn’t an option for everyone, which is why every gym in the world is jam-packed at 6 p.m. on weekdays, especially on Mondays. It’s difficult to get a workout done in an hour when there’s a line for every bench and machine, and the music and chatter combine for a chaotic cacophony of confusion.
If you are able, try to train in the early morning, the late morning, afternoon or late in the evening. If you’re used to the hassle and headache of the crowd scene, you’ll be delighted to find what a different experience it is to have a near-empty gym at your disposal.
With no waiting around, you should be able to shave off a good block of time from your training.
6. Focus, Focus, Focus
“Is he bigger than me? How much weight is he using on that? Shit, I use more than that.”
Stop it! This is part of what’s keeping you in the gym so long. Stop looking and judging what other people are doing, and focus on your own self.
As much as possible, avoid all distractions. You’re stronger than you think you are. Just keep moving in the gym. Save the sightseeing for your vacations.
This article was originally posted on FitnessGeared.com, one of the leading fitness and bodybuilding forums on the web.
Many guys complain why they’re not seeing much results in the gym. They think it’s the supplements they’re not taking, or the workouts they’re not doing, or even the gym they’re going to. They end up questioning everything they do.
But maybe — just maybe — the problem is that you’re not getting the most out of your workouts?
For those of you who think you’re not getting the most out of your time in the gym, here are 6 ways you can boost your gains while spending less time in the weight room.
1. Cut The Chit-Chat
Yes, that movie you saw last night was great and you might want to tell all your buddies at the gym all about it. Yes, that yoga instructor has been giving you looks here and there and you want to try talking to her. And yes, you want to debate with your gym buddies who the greatest Mr. Olympia of all time is.
But why are you in the gym?
One of the best (and easiest) ways to get the most out of your workouts is to cut the chit chat. Just by socializing less and putting more focus on your workouts, you might actually be doing what you came to the gym for — workout out. You didn’t go there to socialize did you? Next time you hit the gym, try going through a whole workout without talking to anyone. Get in and get out.
2. Have A Plan Of Attack
“Leg day today? Let’s see, I haven’t squatted in a few months, so maybe I’ll do that…. Nah. I’m not feeling it right now. Maybe I I’ll do leg presses instead? But wait, all that plate loading …”
Sound familiar?
If so, you’re wasting a good deal of time on something that should have been planned out before you stepped in the gym. By now, your pre-workout drink is rapidly diminishing, and the clock, as always, is ticking away. Either the night before, or at least on the ride over to the gym, have a plan of attack on what you are going to be doing at the gym. Know what exercises you are doing, the set scheme, and maybe even how long you’ll be working out for.
There’s an old saying that goes, “If you fail to plan, then you plan to fail.” Put a bit of preparation into your training and you will instead have successful, productive workouts.
3. Cut Rest Time Between Sets
One of the easiest things you can do to make more gains in the gym is to cut your rest periods in-between sets.
It should take no more than 90 seconds for your breathing to return to normal and the lactic acid to clear from the muscle group after an intense set. Of course, it will all depend on the intensity of the weights and the rep range you are doing, but the main point is to be aware of your rest periods. You’ll be surprised at the amount of time you can be saving just by being mindful of how long you’re sitting on the bench doing nothing.
Move on the next set or the next exercise as soon as you are able!
4. Use Supersets & Drop Sets
If you really want to whack a muscle mercilessly in the shortest time possible, start employing supersets and drop sets.
Drop sets are a great way to extend your sets and take your muscle fibers into a deeper state of annihilation. Wanted to get the best pump in the world? Do supersets or dropsets of the same muscle group.
5. Train At Off-Peak Hours
This isn’t an option for everyone, which is why every gym in the world is jam-packed at 6 p.m. on weekdays, especially on Mondays. It’s difficult to get a workout done in an hour when there’s a line for every bench and machine, and the music and chatter combine for a chaotic cacophony of confusion.
If you are able, try to train in the early morning, the late morning, afternoon or late in the evening. If you’re used to the hassle and headache of the crowd scene, you’ll be delighted to find what a different experience it is to have a near-empty gym at your disposal.
With no waiting around, you should be able to shave off a good block of time from your training.
6. Focus, Focus, Focus
“Is he bigger than me? How much weight is he using on that? Shit, I use more than that.”
Stop it! This is part of what’s keeping you in the gym so long. Stop looking and judging what other people are doing, and focus on your own self.
As much as possible, avoid all distractions. You’re stronger than you think you are. Just keep moving in the gym. Save the sightseeing for your vacations.