For many people, gym time is a headache, not so much because of the work involved, but because of how much their head starts to swim when trying to figure out what to do. Thankfully, there are three secret tips you can use at the gym to give yourself a bit of structure, motivation and challenge all at the same time.
1. Progressive Sets -- Progressive sets are one of the best kept secrets in the gym, and is often what separates those with results, from those who sit around at the same weight for months. Progressive sets is a simple concept that involves increasing your lifting weight by ten for every new set, but reducing the number of repetitions for each of those sets. So if you were doing twelve repetitions of bench presses at 100 lb, your next set would be ten repetitions at 110 lb, then finally eight repetitions at 120 lb. The idea behind progressive sets is that it's better to do two less repetitions with 10 lb more weight, than it is to do two more repetitions at 10 lb less weight. This not only works to stimulate muscle growth, but is a great way to consistently improve on the amount of weight you can lift by raising your starting weight every few weeks.
2. Two More -- Whenever you're lifting at the gym, consider adding two invisible repetitions to your sets. By invisible repetitions, I mean once you reach the end of your set, do "one more" for yourself, and "one more" for something else (such as someone or something you care deeply about). This is a great way to maximize your workouts, and over time the two extra reps will really add up in the mirror. It's important that you don't count these reps within the goal you set, and that they are done after as an "extra," because otherwise it won't be as easy for your mind to use the motivational tools you've set up.
3. The Power of 21 -- A quality lifting technique many gym goers don't know about, is called "21s" and it works like this: When lifting with free weights, you do seven partials from 90 degrees down, then immediately follow it up with seven partials from 90 degrees and up, then finally finish with seven full lifts, all in one go. If you add these all together, they equal 21 (hence the name) and offer a great challenge for any workout. After you're done, take a break then increase your weight by ten, and try to play 21 once again. Chances are, you won't get through your second game, but that's fine, you've got to start somewhere!
Author Resource:
David is just one of millions of workout warriors in the world who spend their lives getting into the best shape they can. When he's not teaching others about the secret tricks to get healthy inside the gym, David can be found analyzing other health benefits such as is green tea good for you and answering other concerns about what is good for you on his health blog.
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