By Kai Greene
The road to building your body can take many different forms. The methods of acquiring muscle growth may be extremely simplistic or incredibly complex, depending on your outlook and focus. The key to bringing about desired change is to focus on the end results of the journey rather than the obstacles that stand in the way. There will be difficulties and there will be roadblocks, but the end result is what you should always be focused on.
But not everyone has the specific road map needed to gain success. Everyone requires a bit of a helping hand, no matter what avenue you may travel down. The key to success is to understand your limitations and do what is necessary to overcome them. If you’re having trouble on your own journey, then take some of these tips under consideration and you’ll be surprised with the results.
Tip 1: Being able to concentrate is critical. Turn your phone off and get focused on the goal!
This might seem like a foregone conclusion, but you’d be surprised how many people allow themselves to be distracted during their training. By eliminating distractions and being goal oriented, getting the results you desire will be all the more attainable.
Tip 2: Warm up before stretching.
Getting a good sweat should be a primary focus at the beginning of a workout. You don’t want to stretch your muscles while you’re cold, or you’ll run the risk of tearing your muscles. A piece of cardio equipment and 12 minutes is enough time to get your heart rate up and start sweating.
Tip 3: Stretch the larger group of muscles before and during your training.
Avoiding injury is absolutely paramount during training, and continuing to stretch during your workout can prevent muscle damage that could drastically impair your growth.
Tip 4: Utilize the pyramid system.
Lifting heavy weight right out of the gate is a good way to get yourself injured. The pyramid system is ideal, as it will prep your muscles for the bigger lifts as you make your way through the workout. By starting with high-rep, warm-up sets and then doing two to three sets of progressively increasing weight, it will allow your body to be in optimal condition to push through the heavier weight. Be sure to keep the rep range at 10-12 throughout.
Tip 5: Stay hydrated!
Keeping your body hydrated at all times is of the utmost importance to keep your endurance level up through your workout. Keeping your muscles hydrated throughout your training prevents unnecessary damage.
Tip 6: Be conscious of your time.
You don’t want to rest too long in between your sets. Certainly, not long enough to have a conversation with your friend. Don’t weaken your focus. No more than a minute or two between sets. More experienced athletes may take a shorter period.
Tip 7: Pick the correct training split.
At the beginner level, I would suggest training your entire body, breaking it up for two days. Cycle the routine two days on, one day off. When advancing in experience, increase the routine to three days on and two days off.
Tip 8: Proper form is fundamentally important.
Always aim for an excellent execution. There’s nothing worse than performing a heavier lift with poor form. It can lead to muscle imbalances that can throw off your physique. If you practice incorrectly, then you will perform incorrectly.
Tip 9: Overload your muscles.
In order to condition your muscles, you have to expose them to the stress of resistance. Force your muscle to overload with an increase of work volume by being conscious of the number of increases in resistance. Check your ego at the door. Don’t lift weights – stimulate your muscles to grow. Primary focus should not be about lifting weights, but more so, stimulating the muscle. Contracting the muscle at the eccentric portion of the lift is your primary focus.
Tip 10: Don’t forget to breathe.
You’d be surprised at how many don’t take this piece of advice under consideration. Breathing can give you energy during your lifts, so it should be one of your primary focuses. The right way of breathing is to exhale on the concentric part of the muscle contraction, and inhale on the eccentric.
Remember, focusing on the goal at hand will always get you to where you need to go. By utilizing these tips, you can ensure that you’ll see consistent improvement with every training session.