Leading a fitness lifestyle, we are always looking for ways to become bigger, better, faster, and stronger, to optimize our time in and out of the gym. Whether your goal is to pack on muscle size, set new strength PRs, or elevate your cardiovascular endurance, the only way to achieve greater results is to make your workouts more effective.
There are numerous ways you can maximize the potential of your workouts, so today we are going to take a look at the most effective ways to take your fitness game to a completely new level.
Focus on tempo and execution
If you want to grow more or become stronger, you need to focus on tightening up your form, and concentrating on the eccentric. If your form is off point, whether you are doing heavy compound lifts or isolating the brachialis, you are missing out on valuable muscle activation.
Likewise, poor execution can lead to forced and sped-up reps, making you drop the weight down quickly during the eccentric portion of the movement. However, if you were to focus on controlling the negative, you would be able to activate more muscle fibers, get a bigger pump, and gain more muscle in a shorter amount of time.
Mind your form people, and the rewards will follow.
Decrease your workout time
You might have been under the impression that in order to become better, you’ll need to spend more time in the gym. The truth is, in fact, quite different, as the amount of time you spend in the gym every day is probably the thing that is holding your back in the first place. When it comes to building strength and size, less is usually more.
In the pursuit of muscle, we tend to think that the more we do, the bigger we’ll become. Alas, there is only so much beating our bodies can take before breaking down. Therefore, you want to decrease your time at the gym, and shorten your rest periods and the length of your workout overall.
To compensate, you want to increase the intensity or up the volume. This way, you will get more done in half the time, and increase your chances of recovering properly and coming back the next day bigger and stronger than before.
Harness the power of real athletic clothing
If you think that regular sweats, sneakers, and tees constitute proper gym wear, the time has come to change your ways and elevate your fitness game. Performance clothing has become immensely popular in the fitness industry, following the need for professional athletes to wear proper athletic clothing during competition. The great thing is, compression clothing actually works.
The ability to provide your muscles with the stability and support they need to prevent injury, increase performance, and recover faster from a rigorous training session is extremely valuable when trying to reach new goals. You want to wear breathable compression clothing and lifting shoes as well, for stability and traction. Remember, your lower body is severely prone to injuries, so do your best to protect it and you will elevate your performance substantially.
Eat more, eat healthier
Let’s get one thing straight, you don’t have to be in a high caloric surplus in order to build new size and strength. But it does help greatly. Being in a caloric surplus will allow you to recover faster from your workouts and pump more nutrients into your body that it can use to fuel muscle and strength growth.
If you thought you were eating enough, chances are your nutrition was off by a mile. The simplest and most effective solution is to get a food scale, and start measuring every single meal, noting down the number of calories and macronutrients you ate. Don’t go to bed until you’ve reached your daily requirements and after a while, you will start seeing new results.
Rest and recover properly
Finally, if you have transitioned from a novice to an intermediate lifter in your fitness career, you can’t expect to make the same progress by doing the same things in and out of the gym. You need to take your rest and post-workout recovery more seriously in order to keep making gains from tougher and more demanding training sessions.
Tidy up your sleep schedule, make sure you go to bed at the same time every night, wear your compression clothes on your off days as well, eat healthy, and take an ice bath every once in a while, and you will be right as rain in no time.
Elevating your fitness game and breaking plateaus is not an easy task. The process requires persistence, time, and unwavering resolve. But it also requires you to employ some concrete solutions that can help you get more out of your workouts. Be sure to follow these essential rules, and you will have no problems reaching new fitness goals faster than ever before.
Mathews McGarry is passionate about many forms of strength training, and has spent years lifting, dragging and flipping all manner of heavy objects. After graduating from the Faculty of Health Sciences, he started writing about his experiences, and sharing tips for a better life. He also blogs at Ripped.me.