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If you’re not sure how to get better results in the gym, it could simply be because you’re working out too much, too long, or too hard. But how is that possible, you ask?
Let’s talk about how to work out smarter not harder.
You don’t have to spend 2-3 hours in the gym to reach some pretty impressive goals. 1-2 hours really is all you need. And this should include a 10 minute warm up and cool down, plus a 10 minute stretch.
This article is inspired by many, many people I have seen in the gym. People who are trying their hardest to get a good pump and reach new goals. Sadly, there is a very simple and yet huge component, that a lot of people miss. As a result, there are a lot of truly dedicated people who just aren’t getting their goals met, and don’t know why.
This article is directly written for beginners as well as all my pals who have been in the gym for . . . centuries. Because, as a newb, I remember observing the more seasoned gym rats and thinking they knew what they were doing. Looking back, I see that these poor guys were also missing out on something very important.
So let’s jump right in.
GET BETTER RESULTS IN THE GYM WITH FULL RANGE OF MOTION
First we are going to talk about some basics. Range of motion. This is one phrase you need to become aware of if you aren’t already.
There are very few times when you shouldn’t use full range of motion. So we will just focus on using full range of motion always. For now. There are exceptions to this rule, but generally speaking, one should always use full range of motion.
Full range of motion helps you build better balanced muscles. In other words, full ROM helps your muscles grow fully, filling out proportionately. When you don’t use full range of motion, you inhibit your movements and can stunt your muscle growth. Also, full ROM helps with balance and stability, and developing overall strength.
If you are not sure what full range of motion looks like, go on YouTube and search whatever move you’re trying to do, (i.e. bicep curl) and search “how to do a bicep curl using full range of motion.”
GET RESULTS IN THE GYM BY SLOWING DOWN
When you rush through your moves, you’re doing a lot of things, and none are for your good. One very specific thing that is not good is you’re increasing your chances of injury.
When I began my gym life as a newb, I really thought the faster I curled the stronger I’d become. It made sense to me. It wears you out faster, you get your heart rate up, you sweat . . .
When you slow down, you’re allowing yourself to focus on the muscle you’re working. Mind to muscle literally focuses all of your energy to the exact muscle you’re working, therefore maximizing the value of your move.
When you slow down, it allows you to fully extend your movement so that you are using full range of motion properly. In this way, you’re also able to utilize the entire flexing and extending capacity of the movement, maximizing every inch of the move to build your muscle proportionately, and increasing size and strength.
Slowing down your movements also helps you work those tiny stabilizer muscles which supports the larger muscle groups. Also, by slowing it down you have a longer time under tension which result in better muscle hypertrophy (growth).
GET RESULTS IN THE GYM BY MAKING EVERY MINUTE COUNT
When you are in the gym every move you make should count, and so should every moment.
When you are catching your breath between sets, do something.
One thing you can be doing is drinking water. Staying properly hydrated during your workouts is extremely important. If you’re not hydrated, your joints will hurt, and your muscles will cramp. Water also helps to regulate your body temp, and we all know it can get a little hot up in the gym!
Another thing that helps you maximize your time in the gym is to use a timer. It’s easy to sit down and scroll through IG. I know, I’ve had my “meh” gym days where I probably have spent equal amount of time scrolling as lifting. Time your breaks. If you’re lifting “light”, give yourself 30 second breaks. When you’re pushing heavier weights, give yourself 1.5 minute breaks. And, if you’re doing power and lifting extra heavy, you may need up to 3+ minute breaks. But don’t ever fully cool down between sets.
A third thing I like doing is throwing in a 10-rep set of crunches or a 30 second plank. It takes minimal effort, minimal time, and you don’t have to have an “ab day” when you’re doing abs between every set you do in the gym.
GET BETTER RESULTS IN THE GYM WITH VARIETY
Change can be a scary word and action, for anybody. It takes you away from your comfort zone, or your auto-pilot go-to. But it also throws you for a loop enough that it can jolt your muscles to wake up and grow.
Your body gets used to patterns of movement, lifting a set weight, and repetition without change doesn’t produce any sort of better results.
Every 5-8 weeks you should completely change up your workout. Go from light weight, high reps to heavy weight low reps. You can change from a balance and stability workout to a more cardio based workout. You can switch from using mostly machines to using bands, dumbbells and balance-inducing equipment like a Bosu ball or stability ball. Take a break from the gym on weekends and go kayaking and hiking. Something that changes up your routine not only confuses your muscles but also helps you psychologically as well. Change is inspiring. Getting “uncomfortable” and going out of familiar territory helps us grow.
When you’re doing cardio, jump off the treadmill and do 30 seconds of jumping jacks or squat jumps, etc. Changing it up like this helps to break up your time and keeps you focused.
GET BETTER RESULTS IN THE GYM WITH TRACKING YOUR PROGRESS
Write down how much weight you do when lifting, pushing, pulling, etc. Every time you work out, keep track of how much weight you did, then up your weight. Try to up your weight every week. Some times it takes 2 weeks, and sometimes the “up” is only a pound increase. Whatever it is, write it down. This gives you a visual track record of your progress.
GET BETTER RESULTS IN THE GYM WITH THE RIGHT SUPPLEMENTS
I have never been a supplement girl. Ever. Until about 4 months ago. But these supplements are different. This is not a multivitamin.
Let me explain.
These supplements go cell-deep. Have you ever wished to – feel young again? Well, these supplements basically help you begin your journey to aging backwards.
You won’t find a huge burst of jittery energy, and you also won’t watch your hair turn from white back to brown.
What you will feel (or, I should say, what I feel) is that energy from the teen years. That rarely-ever-tired, go-all-day, sort of energy.
With this kind of energy, I have not had a bad gym-day yet. Which is a lot for me to say, because I always had at least 1-3 bad gym days a week. Just the low-energy ones, the days when no matter what, I couldn’t do a 20 pound concentration curl like usual.
Also, my nights are so much better, which in turn makes for less tiring days. I also very rarely experience afternoon lack of energy. My recovery time in the gym is also much quicker, making it much easier for me to advance and progress.
Let me warn you, this supplement is one that sort of sneaks up on you (slowly). I took it for 10 days before I felt anything, and even then I wasn’t sure it was the Nrf2. I thought maybe it was just because I had a good night’s sleep. It was 3 months before I started having better nights, and that also didn’t just hit me one day. But trust me, be patient, it’s so worth it! It’s not even expensive, which is a huge win!
FINAL NOTE ON MY FAVE TWO PRODUCTS
I take AXIO in the mornings on my way to the gym. It is my “energy” drink, but again, don’t mistaken “energy” for the same thing as a cup of coffee. This energy is an awake-ness, from the brain out. 🙂
The Nrf2 is what I have consistently been taking for 4 months now which has helped improve my lack of energy and recovery time.
For more on all of the products I offer in my store, please visit my LifeVantage website! I also have products for gut health, protein powder, skin and beauty, hair and pet health! Enjoy those here.
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