Ways to Double the Effectiveness of Your Workouts By V Fitness Trainer Ali Awais Ahmed Here are a few simple ways you can double the effectiveness of your workouts: Switch it up Dont do the same number of sets of reps of the same exercises with the same weight. Instead, change up your workout – switching barbells for dumbbells, dumbbells for kettlebells, heavy weight for light weight, and high-rep workouts for low-rep workouts. The change will do wonders for your muscles, and youll start making progress again. Work out a new way Most people do more pushing exercises (chest, shoulders and triceps) than pulling exercises (back and biceps), but this can lead to poor posture, fatigued muscles and slower gain. Instead, do 3 pulling exercises for every 2 pushing exercises, and youll start to see better overall muscle definition. Add resistance bands Attach resistance bands to the barbells, dumbbells and machines that you are working with. Using resistance bands WONT increase the amount of weight you are lifting, they simply make exercise more difficult by increasing the resistance. A few weeks of resistance bands and youll be ready for a serious increase in weight. Hit your shoulders Many people fail to see gains in their chest and arms simply because they dont spend enough time on their shoulders. Show your shoulders some extra love by doing Upright Rows, Dumbbell/Barbell Raises, etc. It will give them extra definition, and will help to strengthen the joints that do most of the upper body work. Do all compound workouts If you do a lot of curls, tricep kickbacks, Skull Crushers and Leg Curls, youre not going to see the same full body progress that you would if you did compound workouts like Bench Presses, Cable Pull-Downs and Deadlifts. Do ONLY compound exercises for a few weeks to build improved strength in all your muscles. Hit your core harder One of the main things that can stop you from making progress at the gym is a weak core (back, abs and obliques). Spend more time doing exercises that work out individual muscles along with the core (Single-Arm Overhead Presses, Push-Up Planks, etc.) and youll start to see real progress.
Posted on: Sat, 27 Dec 2014 10:31:37 +0000
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