If you want to improve your lifts, you’ve come to the right place. It isn’t enough to simply lift a weight. You need to make sure you’re doing it right to get the best results. Whether you want to pack on muscle mass, increase your overall fitness, or increase your overall strength, these tips can help you.
Never Do Cardio Before You Lift
Doing cardio before you lift weights is asking for trouble. Sure, doing a quick warm up can get your heart pumping and body ready to workout, but too much will deplete your energy levels. Whether you’re on the bike or treadmill, cardio before you lift will not help you in any way, shape, or form. If you need to do cardio, weight until after your lifts. You can also split cardio and weight training up, doing them at different times of day.
Don’t forget; once you’ve finished lifting, make sure you remember to stretch out the worked muscle. You’ll have less chance of developing severe DOMS this way.
Make Sure You’ve Eaten Before You Train
Eating before you train is going to give you more energy and strength. Many like to have some protein and carbs to get them ready for their gym session, anywhere from 30-60 minutes before they head off to work out. Some people who are aiming for fat loss might wait around 2 hours after eating to lift, but your strength will likely be depleted this way. Some prefer to lift in the morning before eating anything, while some prefer the evening. Chances are, you’ll have a better session once you’ve got a few meals inside of you.
Activate Your Muscles First
Activating your muscles before a workout is going to give you an even better pump, and perhaps even better gains! If you’re working glutes, then focusing on a few glute activation exercises before you begin your workout is a good idea. Spend around 5-10 minutes doing this before you start. You can use your bodyweight or light weights.
Do A Light Warm Up Set
After your activation, do a light warm up set of your first exercise. This will get you mentally ready for the workout ahead, and prepare your muscles. Trying to lift heavy straight away could result in injury, and even painful DOMS.
Learn As Much As You Can About The Body
When you learn as much as you can about the body and the different muscles we work, you begin to understand why we do certain exercises. You may then begin to come up with your own workout plans, making sure you incorporate all of the relevant muscles. For instance, the posterior deltoid, the anterior deltoid, and the lateral deltoid. A muscle anatomy chart in your home gym or anywhere in your home could be helpful.
Drink A Coffee
Coffee is a natural stimulant, and therefore great to drink before a workout. You should find yourself way more energized and focused!
Chewing gum as you workout is another great way to stay focused. Many weightlifters swear by it.
Use these tips and you’ll improve your lifts in no time!