Training tips and tricks to recharge and enhance your workouts immediately.
Training tips: Hydrate
Your body is sensitive to water balance, so keep slugging water throughout your sessions.
Training tips: Carry a Stopwatch
For strength, wait two to three minutes before starting your next set. For muscle gains, go 60 seconds or less.
Training tips: Work Compound, Multi-joint Moves First
Include exercises such as the bench press, squat and deadlift in your workouts and perform them at the beginning when you’re fresh.
Training tips: Think Unilaterally
Single-arm or -leg training is a great way to correct imbalances, isolate muscles and address potential weak points.
Training tip: Jump On and Over Whatever You Can
Plyometric-style moves such as box jumps will teach your central nervous system to move explosively without having to decelerate a load.
Training tips: Throw Stuff
Throwing a medicine ball against a wall from various angles trains you to explode as hard as you can into a movement without having to slow yourself down for safety reasons.
Training tip: Vary Your Grips
Changing your grip width from set to set will recruit more motor units and get you a lot stronger from every angle.
Training tips: Don’t Stretch. Get Warm Instead
Instead of doing the stereotypical “meathead stretch”, get your muscles ready to roll by warming them up for 5-10 minutes instead.
Training tip: Rack Your Weights
Leaving plates on the bar is an epidemic at most gyms. Think of it this way: when you put equipment away, take pride in knowing you’re performing that extra step few blokes think about.
Training tips: Find a Time to Train and Stick with It
If you can, choose one time to train, before or after work, and your body will adapt.
Training tip: Go the Distance
Three or four weeks isn’t enough to judge if a program is working. Maintain consistency for a few months with your regimen, then decide whether it’s time to switch things up.
Training tips: Learn a Variety of Free-Weight Moves
When you’re travelling, not every gym will have your favourite machines, so develop an arsenal of barbell and dumbbell moves you can take on the road.