No one hits the gym hoping for so-so results. You go in wanting to get 100% out of every workout. Here are 10 incredibly effective training tips, courtesy of 2020 Mr. Olympia Big Ramy, to get the greatest benefit out of every one of your workouts.
Tip #1 – Always Warm Up With Cardio
Even when I’m bulking, I always do a few minutes of cardio to warm up. This helps prevent injury and facilitates blood flow to the muscles.
Tip #2 – Listen to Music
Hard training isn’t easy, and the right music can help you get fired up for a big lift or help you push through a brutal workout. I personally like rock and heavy metal. You’ll always find Metallica, Tool, System of a Down and Korn on my workout playlists.
Tip #3 – Set Goals
I didn’t get to the size I am by walking into the gym and winging it. I always set goals for myself to ensure I am getting stronger and making progress. Setting a realistic goal like adding 30 pounds to your bench, squat or deadlift in 12 weeks is a good way to ensure that you keep making progress.
Tip #4 – Remember to Train Your Legs
If trained properly, the legs can be the largest and strongest muscle group in your body. Because of this, squats and other heavy leg exercises will release massive amounts of testosterone and growth hormone. As a result, not only will your legs benefit, but your other muscle groups will as well.
Tip #5 – Stick to Free Weights
Even though the modern gyms are full of complex, high-tech machines, they will not help you build a solid foundation of muscle mass the same way that free weights will. Dumbbells and barbells are the best when it comes to building muscle, especially for a beginner.
Tip #6 – Prioritize Sleep
One of the most essential tips for building muscle is to allow your body time to recover. Aim for 8-9 hours of sleep each night. If you have trouble falling asleep, try settling into a nighttime routine or try a natural sleep juice supplement. The one I personally use is called Sleep Juice made by Enhanced Labs.
Tip #7 – Change Is Good
It’s good to change up the way you’re doing stuff in the gym (stance, grip, angles, exercise variations, sets/reps, technique, etc.). You’ll always need to do the basic exercises, but the way that you execute them needs to include variations. This is an excellent tool for progression in your training and overall physique.
Tip #8 – Find a Coach/Training Partner
The biggest improvements in my career occurred while training with people who were more knowledgeable or stronger than me. There’s always something new to learn or a new way to improve, so find someone knowledgeable and make them your coach or training partner.
Tip #9 – Fuel Your Workouts
Eat protein before and after weight training. Protein consumed 60 minutes before you train will help induce a muscle-building effect following training. Consume the same amount of protein within 30 to 60 minutes after your workout combined with some carbohydrate – and creatine if you decide to take that.
Tip #10 – Use a Good Pre-workout Supplement
A well-formulated pre-workout supplement can turn a good workout into a great one. I teamed up with Enhanced Labs to create my own pre-workout called Ramy’s Rage. I use it before every workout!
Check out the muscle building supplements from Enhanced Labs to help you boost your muscle gains. Enhanced is the home of Big Ramy, 2020 Mr. Olympia Champion, 11x Mr. Olympia competitor Dennis “the Menace” James, and hundreds of other professional bodybuilders, athletes, fitness enthusiasts, and biohackers.