Many people come to the gym and simply go through the motions and then get frustrated when they don’t make any real progress.
They will blame their workout, their diet, and various other reasons but one simple thing they could ask themselves is are you giving 100% every time you show up?
Now if any of you follow my social media (which if you don’t it’s @fitfergo – shameless plug ) you will know that I like to train hard and eat hard. This mentality coupled with good coaches and good nutrition has led me to make great progress in my fitness journey. So I’m going to run through a few techniques that I use to really up the intensity of my gym sessions.
- Tempo with regards to weight training relates to the amount of time that your muscle is under tension
- If you wish to use tempo it is best to program the amount of time you will spend on both the concentric and eccentric phases of your lifts, rather than randomly selecting a time each time you lift
- There is much research to suggest that lifting with a lower tempo can led to greater energy expenditure
- The eccentric part refers to when your muscles lengthen under load, e.g. lowering during a squat
- The concentric part refers to when your muscle shortens e.g. curling a barbell up
- This is where you perform an exercise and then drop the weight down and continue for more reps until your reach failure
- It’s a great tool to use to shock your muscles if you are in a plateau
- This is where you use your rest period in-between sets to perform another exercise, for example in between sets of squats you could perform air squats.
- I found this a particularly useful technique when I was trying to lean out.
- I wouldn’t recommend it if you are trying to lift heavier as you will need your rest to recover.
- A superset is when you pair two exercises together. There are many ways to perform supersets, for example antagonist, agonist or non-competing body parts.
- Antagonist supersets are when you pair opposite muscle together for example a bicep exercise with a triceps exercise.
- Agonist supersets are where you pair two exercises for the same body group together, for example hamstring curls and Romanian deadlifts.
- As cheesy as it may sound I think that your mind-set has got to be one of the most important things when it comes to your workout. You could perform any number of the techniques mentioned but if you don’t want it enough you will skimp on your effort.
- If you continually just show up day in day out and don’t push yourself, you will never make any real progress.
- Your workouts should be difficult so push yourself.
When implementing techniques try not to add everything into your plan at once. Try one thing at a time and note the progress you make over a period of a few weeks.
So get yourself to the gym right now and start upping your game.
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