Whether you are working out at home or the gym , you have to make sure you are getting the best out of your work outs and reaching your particular goals .Here are of the best tips you should consider;
Optimise your reps
Do 2-4 sets per exercise, with 8-15 reps, to boost your testosterone and growth hormones for bigger muscles and more fat-burning.
Boost your grip strength
Your pinching power is equal to approximately 20% of your maximum strength, so practice pinch lifts. Hold two barbell plates( if you are at home you can use a container of water) together and lift them to knee height, pause for around 3 seconds, then return to the start position. Do 3 sets of 10-12 reps.
Perform lunges and bicep curls simultaneously and combine shoulder presses with cardio exercises. You’ll work all of the major muscle groups in your body in one session and build more muscle in less time.
Lower your weights
Put your heavy load down and continue an exercise with a lower weight once muscle fatigue sets in. You’re aiming for muscle failure so that during rest, maximum repair will be required – which will give maximum results. It’s a great plateau-busting option.
Always test your strength
In order to grow and gain size, your body needs to become increasingly comfortable with heavier sets. Load a bar with about 40% more weight than you could normally lift (make sure you have a spotter) and bust out a few hard-core lifts at the end of each session to prepare your body for what’s coming.
Go back to basics
Training with free weights is better than using machines as they engage your core stability muscles while you train.
Instead of always doing 3 sets of 8-10 reps, for example, occasionally reduce the weight and attempt 4 sets of 15 reps. People who vary their rep counts increase their bench strength by 28% and their leg-press strength by 43% in two months. The upshot of this is a greater month-on-month muscle gain.
Schedule your recovery
It takes up to 7 days for muscles to recover and add size. Training a muscle group prior to this is likely to do more harm than good. You have fully recovered 48 hours after any soreness has gone. You can train other muscle groups while one group recovers, but should always leave at least 5 days between training the same muscle or muscle group.
Work out in the evening
Training after 18hrs earns you bigger muscle gains than if you train before 10am.
good tips , will take them into consideration next time i go to the gym
Seen it all before but always glad to get an impulse for working out in Winter. I think training your body is the best thing you can do against excess consumption of unhealthy food & beverage during the festive season. Thanks LT & Merry Christmas.
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