When lifting weights there are so many things you can do to get more from your workout. Most people will buy gym memberships and/or gym equipment, start working out for a limited amount of time, begin to plateau, then burn out and stop. Here is a list of tips to help you get more from your workout so that you don’t plateau and so you start seeing bigger gains in size and strength without getting yourself injured:
1. Stretch – Stretch beforehand to warm-up your muscles and help avoid pulling anything.
2. Squeeze – Squeezing at the top of your rep by holding it for at least 2 seconds will help burn your muscle faster.
3. Feel the negative -As to come down from the top of your rep make sure you go at a steady pace to feel the negative. This will burn the muscle in an entirely different way and tire it faster.
4. Use Free weights – Free weights are things like dumbbells, weight bars, etc. This does not include machines. The reason is that your stabilizing muscles have to work harder to actually help you stabilize the weight in the air.
5. Partner up – Get a partner to help push you and spot your sets so that you can get more from your workout. When spotting have the spotter actually assist you when needed, then have them make you do another rep or 2 with their help. That way you are working your muscles to the max for more reps.
6. Breathe– Make sure you breathe for your safety and help increase your intensity in each rep.
7. Weight too heavy – Don’t put too much weight on. It could hurt you, you will not be able to do very many reps, and you can hurt yourself.
8. Weight too light -In essence, you can work out with light if your technique is perfect, you go nice and slow,
9. Watch your technique -The proper technique will ensure that you hit the right muscle correctly and that you don’t injure yourself.
10. Don’t go too fast – By lifting too fast you are not truly burning your muscles efficiently. If you are not tired after you reps, then you might want to slow down.
11. Take carbs before – Always take some carbohydrates 30 minutes prior to working out. It will help give you some energy when entering your workout.
12. Take protein after – If you don’t take your protein after your workout that your muscles need to grow, then you have basically wasted your workout.
13. Switching it up – Make sure you change up the exercises so that you muscles don’t get used to the workout and plateau. All you have to do it change the reps, what you use, and sometimes just change the movement.
14. Hitting the muscle – Make sure you feel the muscle you are trying to hit. If not then you are either working more of the muscles around it or doing the exercise wrong.
15. Rest – After you work a particular muscle make sure you give it time to rest. 2 to 3 days is favorable.
16. Don’t over train – If you work a particular muscle 3-4 times a week then you increase the possibility that you are overtraining the muscle. When over training, you are breaking the muscle down too much and not giving it enough time to rebuild itself.
17. Change up your reps – Depending on the amount of reps will work the muscle differently and give you different result. Change it up for a different burn so that your muscle does not plateau and you can improve your muscle all around.