Are you one of those people who go to the gym regularly, but do the same workout over and over? Do you find yourself talking more during your workout in between sets? Has it been a while since you have noticed a change in your body? If you answered yes to all three questions, you need to change things up in the gym. As you know, insanity is doing the same thing over and over but expecting a different result.
One thing you can do that will immediately help you get more out of your training is to turn up the intensity. There are some simple things you can do to turn up the intensity of your workout. Here are a few:
- Shorten your rest between sets. You do not have to wait until your breathing pattern has returned to normal before starting another set. Waiting too long in between sets will reduce intensity. Intensity is required to get maximum muscle stimulation and growth. Only rest long enough to catch your breath, then start your next set. The time it takes to catch your breath will vary depending on the muscle group you are working. For example, you can typically catch your breath quicker from a set of biceps than you can from a set of quads.
- Use proper form no matter what when performing an exercise. This means making the muscle you are trying to train do all the work (or as much of the work as possible). Use proper form, including maximizing the negative portion of the lift by slowing it down just a bit. Slinging and bouncing weight will never give the muscle the direct work it needs to respond and grow.
Once your workout starts, you should focus on performing each set with good form, with intensity. Rest briefly, long enough to catch your breath, and start your next set. Don't waste time by talking unnecessarily to others in the gym. Do all the sets you plan to do and do them intensely until the end of your workout. You will be surprised how well this will work for you.