10 Ways To Boost Your Workout For Greater Results - Part 2
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29/12/2018
Written By: Ryan Chan |
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Continuing from the previous article, there are the next 5 tips.
6. Focus On Mind-Muscle Connection
British researchers discovered that people who focused on their biceps while doing biceps curls had more muscle recruitment activity than those who were focusing on other things. More muscle recruitment can result in more muscle growth in the long run. This concentration is commonly known as the mind-muscle connection. The trick is to feel the muscle that you are working on stretch and contract which leads to the reason why the word “squeeze” is commonly heard in the gym. With proper form and movement tempo, it is not hard to “feel” the muscle in action thus building this connection also enables you to identify if you are doing the exercise right or if there are any flaws in your posture and possible muscular deviations.
7. Incorporate Advance Repetition Techniques
You may not have a training partner with you all the time, spotting and pushing you past your limit during training thus it is important to know some techniques to help you push yourself past failure to stimulate your muscles enough for growth, be it through heavier loading, greater volume, long tension etc. Here are some of the advance repetition techniques that you can incorporate into your workout to increase your training intensity especially when training alone.
Drop Set – After finishing your normal set of workout, proceed onto a lighter weight immediately and continue performing the same exercise to a specific repetition or failure.
Super Set – Complete two exercises back to back before resting.
Giant Set – Similar to Super Set, but with three exercises.
Rest Pause – If you aim to do 10 repetitions but could not complete it, take a break that is around 10 to 15 seconds and continue the exercises till you reach your goal. But do note that this technique should normally be used only in your final set of a particular exercise, when you are at your most fatigue state for that exercise. If it is being used in your first few sets, when you are still fresh, chances are that the weight you have chosen is too heavy for you so dropping the weight would be a better idea.
Partial Repetition – Instead of completing a full range of motion, you might feel that at a specific range, you are weaker or might “feel” a certain muscle better thus this is the time where you can incorporate partial repetition, where you do a smaller range of motion, to train and/or exhaust the portion of the muscle used during the partial movement.
Isometric Contraction – Hold the weight stationary for a given duration. Usually employed during peak contraction or “sticking point” where the load feels the heaviest for a particular movement.
Drop Set – After finishing your normal set of workout, proceed onto a lighter weight immediately and continue performing the same exercise to a specific repetition or failure.
Super Set – Complete two exercises back to back before resting.
Giant Set – Similar to Super Set, but with three exercises.
Rest Pause – If you aim to do 10 repetitions but could not complete it, take a break that is around 10 to 15 seconds and continue the exercises till you reach your goal. But do note that this technique should normally be used only in your final set of a particular exercise, when you are at your most fatigue state for that exercise. If it is being used in your first few sets, when you are still fresh, chances are that the weight you have chosen is too heavy for you so dropping the weight would be a better idea.
Partial Repetition – Instead of completing a full range of motion, you might feel that at a specific range, you are weaker or might “feel” a certain muscle better thus this is the time where you can incorporate partial repetition, where you do a smaller range of motion, to train and/or exhaust the portion of the muscle used during the partial movement.
Isometric Contraction – Hold the weight stationary for a given duration. Usually employed during peak contraction or “sticking point” where the load feels the heaviest for a particular movement.
8. Watch Your Rest Time
Depending on different training goals, your rest time may differ. However, that does not give you the excuse to not watch it. When you are tired, your body perceive time to be slower resulting in a longer rest time than you should if you are not tracking it. For example, you might feel that you only rested for 60 seconds when it’s already 90 seconds. So start watching your rest time.
9. Listen To Music
A research from Weider Research Group concluded that when trained individuals performed a shoulder workout while listening to music, they were able to perform an average of 1-2 more repetitions per set for all exercises. So start creating a playlist of your favourite songs, invest in a good earpiece that would not drop when you train, and bring your workout intensity to the next level.
10. Have Enough Food And Sleep
As stated in the Ideal Workout Duration article, consuming enough food allows you to perform better when training, providing you with energy to lift heavier and last longer. Another factor that can aid in better performance during training is your sleep. Ensure that you have adequate amount of sleep (7 to 9 hours for adults) before your workout as it can affect your energy level and focus if it’s insufficient, resulting in the increase chance for accidents and injuries to happen.
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