WEAR WEIGHT LIFTING GLOVES AND WRIST WRAPS
Without wearing gloves and wrist straps I used to struggle lifting heavy weights without causing discomfort. Exercises such as the deadlift put a great deal of pressure on your hands and wrists. In fact, this discomfort stopped me from increasing the weight, reducing my overall muscle development. Since buying weight lifting gloves and wrist wraps I have been able to increase the load I lift steadily with ease.
BUILD YOUR FOREARMS
To improve your grip that will assist you in other exercises you need to build your forearms. Perform exercises such as barbell wrist curls, reverse wrist curls and grip exercises.
RECORD YOUR WORKOUTS
Use a note pad as a log book to write down exactly what you did during each workout. Knowing the amount of weight and reps you performed for each exercise will help you plan and progress in your next workout. You wouldn't believe the amount of times I have revisited gym, only to forget the weight I was on previously.
INCREASE THE INTENSITY
To gain muscle you need to lift weights that you find challenging. To keep challenging your body, you need to keep increasing the weight to each exercise you perform. If you workout at the same intensity week in week out, there is no reason for your body to grow new muscle.
MEASURE YOUR BODY FAT PERCENTAGE
Two men can weigh the same, however one could look flabby and the other look toned and muscular. This is due to their body fat percentage.
Use a body fat percentage monitor to measure your body fat. This is useful as using a scale alone cannot reveal this information. For example, if you gain six pounds of muscle and lose six bounds of fat, a scale will say that your weight hasn't changed. This may lead to you feeling like you haven't got anywhere and lose motivation. Measure your body fat to reveal your true results.
DO MULTI-JOINT EXERCISES INSTEAD OF SINGLE JOINT EXERCISES
By concentrating on multi-joint exercises such as deadlifts and bench press, you work more muscles which produce more muscle growth compared to single joint exercises such as the bicep curl. Multi-joint exercises are more intense and therefore increase your resting metabolic rate (RMR), meaning more muscle gain and less body fat.
HIGH-INTENSITY INTERVAL TRAINING (HIIT)
Instead of doing long boring cardio sessions, try high-intensity interval training. Although your RMR remains high for 1-2 hours after a long cardio session, your RMR will actually remain high for 1-2 days after HIIT. This is because your skeletal muscles have been so strained and traumatised your body needs to increase the amount of calories to repair it, meaning a higher RMR.
Also HIIT sessions typically only last between 20-25 minutes, which means you're more than likely to do it rather than skip it. Read my post below to find out more about HIIT.
=> Why High Intensity Interval Training Rocks
WORK OUT LESS OFTEN
To build lean muscle then you need to allow time for your body to recover between workouts. Too many men work out too often, some workout everyday.
You need to allow your body to fully recover before it is ready to perform muscle building functions. The best way find out if your body has fully recovered is to see if the intensity of your exercises in your workout increases. If the intensity doesn't go up then you need to workout less often.
The best workout program that I have come across is Mike Geary's Truth About Six Pack Abs. Using his program you can expect to see great muscle gains by working out three times a week with each gym session lasting just 45 minutes maximum. Check it out here.
NOW ITS YOUR TURN. WHAT HAS HELPED YOU IMPROVE YOUR WORKOUTS? DROP A LINE IN THE COMMENT BOX AND ADD TO THE CONVERSATION.
Recommended books (downloadable pdfs):
Simon Heong - How To Instantly Attract Any WomanChristian Godefroy - How To Improve Your Self Image
Christopher Williamson - How To Improve Yourself
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