12 lifting hacks to get more out of your workouts than 96% of men in the gym.
1. Do the hard exercises. Squats. Deadlifts. Pullups.
Train with compound exercises at least 80% of the time to get the biggest bang for your buck.
1. Do the hard exercises. Squats. Deadlifts. Pullups.
Train with compound exercises at least 80% of the time to get the biggest bang for your buck.
2. Train to within 3 reps of failure.
Some say 5 reps. I go with 3 to be on the safe side because some people are bad at estimating how many more reps they can do.
What's true is that if your sets don't come close to failure then they're pointless and you're wasting your time.
Some say 5 reps. I go with 3 to be on the safe side because some people are bad at estimating how many more reps they can do.
What's true is that if your sets don't come close to failure then they're pointless and you're wasting your time.
3. Don't obliterate your muscle groups with endless sets.
More isn't better. Get that into your head.
Lifting weights is to your muscles as the sun is to your skin.
Does more sun = better sun tan?
You need the right amount, not the maximum amount.
More isn't better. Get that into your head.
Lifting weights is to your muscles as the sun is to your skin.
Does more sun = better sun tan?
You need the right amount, not the maximum amount.
4. Cycle your intensity.
Don't go balls to the wall every week.
You should be having heavier sessions and lighter sessions.
Have some weeks where you go close to failure, others where you back off a little.
Don't go balls to the wall every week.
You should be having heavier sessions and lighter sessions.
Have some weeks where you go close to failure, others where you back off a little.
5. Take deload weeks.
Training hard, close to failure, every week takes its toll on your body. Injuries pop up, fatigue accumulates and your progress will suffer.
Taking deloads feels like it's slowing you down but it actually helps you make more progress long term.
Training hard, close to failure, every week takes its toll on your body. Injuries pop up, fatigue accumulates and your progress will suffer.
Taking deloads feels like it's slowing you down but it actually helps you make more progress long term.
6. Don't change up your workouts constantly.
Choose a good program (or have one designed for you) and stick to it.
Changing your workouts all the time means you'll make less progress..
Choose a good program (or have one designed for you) and stick to it.
Changing your workouts all the time means you'll make less progress..
7. Track all of your weights and reps.
You should be going into every set with a goal. Know what you need to do to be better than last time.
You should be going into every set with a goal. Know what you need to do to be better than last time.
8. Prioritise recovery.
Especially over 40.
Aim for 72 hours rest per muscle group before training again.
Try not to train upper body on Monday and again on Wednesday. Most people would benefit and make more progress by waiting until Thursday.
Especially over 40.
Aim for 72 hours rest per muscle group before training again.
Try not to train upper body on Monday and again on Wednesday. Most people would benefit and make more progress by waiting until Thursday.
9. Eat carbs pre-workout.
Carbs will improve your lifting performance. Avoiding them, or training fasted, is not going to get you the best results.
Carbs will improve your lifting performance. Avoiding them, or training fasted, is not going to get you the best results.
10. Drink water pre-workout.
If you're dehydrated, your workouts will be worse. Make sure you're drinking 500ml - at least 2 hours before working out, and another 500ml 30 minutes before.
If you're dehydrated, your workouts will be worse. Make sure you're drinking 500ml - at least 2 hours before working out, and another 500ml 30 minutes before.
11. Use lifting aids.
Chalk, knee sleeves, straps and belts all have their place.
Don't rely on them or use them as a crutch but they can dramatically help your progress.
Chalk, knee sleeves, straps and belts all have their place.
Don't rely on them or use them as a crutch but they can dramatically help your progress.
12. Rest for longer between sets.
The quality of your sets will suffer if you don't rest for long enough.
Rest for long enough that you can give your best effort on the next set.
Rest for 3 minutes, minimum, on compound exercises.
The quality of your sets will suffer if you don't rest for long enough.
Rest for long enough that you can give your best effort on the next set.
Rest for 3 minutes, minimum, on compound exercises.
If you want to get the absolute most from your training but you have the minimum amount of time to do it, you need to get on my program.
Only $47 today.
See the contents here:
learn.nothingbarredfitness.com
Only $47 today.
See the contents here:
learn.nothingbarredfitness.com
That's the end of this thread.
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If you enjoyed it, retweet the first tweet to help someone else out!
Follow @Rob_NBF for more threads that will show you how to optimise your health and get into the shape of your life.
P.S. Iām looking for a few more dads who want to work with me closely on a custom program they can fit into their life:
- Drop 20+ lbs of fat.
- Build a body that turns heads
- Be a role model to their kids
Tap the button to send me a DM.
(not free)
- Drop 20+ lbs of fat.
- Build a body that turns heads
- Be a role model to their kids
Tap the button to send me a DM.
(not free)
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