You never have to endure a bad workout again. Inject these 25 tips into your daily routine to start supercharging your gym sessions.
Your workout doesn’t start when you walk into the gym—it begins when you wake up in the morning and continues throughout the day. Preparations go beyond just packing your gym bag. They start with eating the right things at the right times to increase your body’s productivity at the gym. In addition to your usual nutritional goals, you should observe these tips to power you through your workout.
TIP1
Eat slow-digesting carbs before workout, because when you eat slow-digesting carbs such as whole grains for breakfast and lunch, they had lower insulin levels and burned more fat during the day.
TIP2
Avoid higher-fat meals for up to four hours before workouts.
TIP3
Take 20g of whey protein and 3-5g of a creatine supplement
because a protein and creatine supplement immediately before and after workouts over a 10-week period increases muscle mass by 87%, bench press strength by 36%, squat strength by 27%, and deadlift strength by 25%, and decreased body fat by 3%, more than a group taking the supplement before breakfast and before bed.
TIP4
Use forced reps on your last sets because when subjects performed a workout with forced reps, their growth hormone levels were almost 4, 000% higher than without using forced reps. For the last set of each exercise after reaching failure, go for 2-3 extra forced reps.
TIP5
Don’t train to failure on every set because
training with one set to failure increases strength better than taking no sets to failure. However, when subjects did more than one set to failure, strength gains were lowered by almost half compared to the subjects doing just one set to failure.
TIP6
The most important one is please try to Keep your focus on the muscle you’re training because subjects who focused on their biceps while doing biceps curls had significantly more muscle activity than those who thought about other things.
TIP7
Drink a shake with 20g each of whey and casein proteins
because drinking a whey-plus-casein protein powder immediately post-workout for 10 weeks increased muscle mass significantly more than those taking whey without casein.
TIP8
Listen to music, mostly when performing heavy weight training.
TIP9
Stretch only after training because stretching right before weightlifting can actually make you weaker during training.
TIP10
Don’t train too heavy for too long because too much heavy training may work against muscle growth.