Gym goers make common mistakes that prevent them from achieving the results that they desire. In this video, I will cover three crucial things you need to do during every workout to build muscle faster and continue to make progress in the gym. The goal will be to give easy to follow training tips and workout tips to build muscle that will help you get the most out of your gym routine, including the best way to lose weight and how to gain muscle most quickly. For most people, its far too easy to forget details and in the gym, the devil is in the details. This means that forgetting what you did last time you worked out, or the time before can be a major problem when it comes to deciding what to do during your workout. How so? We know that lifting heavier weights and greater volumes is the key to building muscle mass. Well you cannot make incremental progress if you are not sure about what exactly you were able to do the last time you went to the gym. The solution? A workout log where you write down the details of your workout.
Having decided that you will be taking notes of your workout is a good start. Now you should give some thought to the details. For example, taking notes on your phone is good and there are many free apps that can be used to better organize your workouts. Writing down the weight you lifted and the number of reps in each set is the bare minimum. You may want to take note of how difficult the sets were, how much time you took to rest between them, and the order of your exercises which may be different from one session to the next. The notes you take will allow you to look back at the previous weeks and make continuous progress, over time these small increases will add up to make a huge difference in the results that you see.
The second main consideration is your rest periods. Studies have shown that rest periods of 3 mins between sets correspond to significantly greater amounts of muscle growth and strength increase than 1 min of rest. This means that resting for as long as you feel like is not the way to go. Timing your rest period to ensure you give yourself 2 – 3 mins between sets is ideal. 2 – 3 mins will give your muscles the time they need to recover, in order to optimally perform during the next set. What if these rest periods are too long? How about incorporating some mobility work or stretching between your sets to stave off boredom and help with recovery.
Arguably the most important thing you can do to prepare for a good workout is by using a proper warmup before hand. Warmups are essential to boost range of motion and muscle performance during your exercise routine. Your warmup should begin with 5 mins of light intensity cardio and/or dynamic stretching of the muscles you plan to exercise. For example, if you plan to do bench press, shoulder press, or squats, you should warmup the respective muscles. This will increase body temperature and ramp up your metabolism in preparation for the exercise. Before your first set, use light weights to acclimate your muscles and enhance neuromuscular activation. You can perform one set of about 10 reps with 50% of your working weight, followed by 1 set of about 7 reps at 70% of your working weight, and 1 set of 1 – 2 reps at about 90% of your working weight. This is a nice way to ensure your technique is optimized and your muscles are warmed up without tiring yourself out.
You simply aren’t going to see the results that you’re after if you’re not optimizing all aspects of your training. This is exactly why within my built with science programs I cover training with detailed, step-by-step instructions on how to build muscle as quickly as possible. And to get started, you simply take the body type analysis quiz below to determine what muscle-building program is best for you:
WARMUP VIDEO:
FILMED BY: Abdo Megahid
Instagram: @abdohmegahed
MUSIC:
Music by Ryan Little - fall so high. -
GRAPHICS: Vector art from Vecteezy.com
FILMED AT:
Club One Fitness
Facebook: Club One Fitness
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