Want to instantly boost your results in the gym? If so, we have 13 tips that will do just that. It’s important that you aren’t just going through the motions when you go to do a workout session.
Doing so is going to lead to lackluster performance, not to mention you growing bored quickly. If you continually look for ways to adjust and improve your workouts, you’ll not only see better results, which will be motivating in itself, but you’ll also find that you get more psychological enjoyment from the sessions as well.
Let’s walk you through some of the best ways that you can instantly boost the results that you see.
Focus On Your Breathing
First, start focusing more on your breathing. If you’re like many, you could be holding your breath while doing each set, which is only going to decrease your overall force production at best or lead to light-headedness and injury at worst.
It’s important that your breathing is taking place in a fluid manner, breathing out on the contraction phase and in on the relaxation phase.
Start tuning into your breathing patterns during your next workout and see what a difference this can make.
The next smart way to instantly boost your progress is to add some supersets to your protocol. If you’re doing two isolation exercises working opposing muscle groups – a bicep curl followed by a tricep extension for instance, superset those two together.
Or likewise, superset together hamstring curls with leg extensions. Doing so is going to help bring more blood into the working muscle tissues, giving you a better pump and potentially leading to greater strength gains and physique improvements.
Superset training is also a great way to save time during your workout sessions, so if you’re someone who’s always on the go, it can be a great way to sustain your business schedule without missing those workouts.
Get A Workout Buddy
The next smart move when it comes to improving you workout progress instantly is to get a workout buddy. Having a workout buddy by your side will help with not only spotting you during those heavy lifts, allowing you to go for those last few reps you otherwise would not, but also for motivating you and pushing you to be the best you can be.
If you can find a workout buddy who’s slightly more advanced than you, even better. You’ll find they’re a great inspiration to keep training hard.
Change Up Your Workout Program
It’s also important that you change up your program often. If you’ve been doing the same workout for more than two to three weeks, adjust something. You’ll immediately see results because of it.
This could be doing more reps, adding a new exercise, changing your grip or foot placement, or otherwise. Just do something that will get your muscles sitting up and changing.
It’s also important to note that after every 3-4 months on a workout program, it might be wise to consider a totally new workout program. This could be either due to a goal change (if you are using a periodized program), or simply to ensure that your body – and mind –don’t get bored.
It’s important to never ‘program hop’, going on and off programs almost every week, but at the same rate, don’t keep doing a program for years on end either. It’ll hinder optimal performance.
Put On Some Headphones
The next training technique to help you instantly see better results is to simply put on some headphones. If you currently aren’t training with music, this might just be a major mistake.
The right music can be highly motivating and inspirational, and in addition to that, wearing those headphones can help prevent other people from coming up and talking to you at the gym.
If you’re constantly being interrupted by others, it’s not going to take long before it hinders your results. Not only doe sit mean your rest periods are longer than they should be, but your focus may be disrupted as well.
Focus is key when doing very heavy lifting, so if you aren’t able to get it back, this could mean the difference between setting a PR that workout or not setting it.
Add HIIT Training
High intensity interval training is incredibly popular right now and for good reason – it works. Few other workout protocols deliver such incredible benefits in such a short period of time.
If you’re still doing steady state cardio for hours each week when trying to cut fat, it’s time to introduce HIIT to the mix. This form of training has you alternating brief periods of very intense exercise with active rest periods and will help ensure that you’re seeing the best spike to your metabolic rate possible.
After these workouts, you can anticipate seeing an increase to your resting metabolic rate for 48 hours post session. This makes ongoing fat loss that much easier.
Use A Different Cardio Machine
Speaking of cardio, another way to instantly boost your success is to start using different cardio machines. If you always run, try getting onto the elliptical and doing your next cardio workout routine on it instead.
This can help work different muscles than you’re used to, providing a completely new training stimulus. Please, for those who dislike cardio, it can also help to prevent boredom.
Also don’t overlook the benefits of non-traditional cardio methods as well. You can get a good cardio workout in just as easily doing bodyweight exercises (burpees, mountain climbers, running knee highs, etc), or playing team sports as you can on the cardio machines at your gym.
Sometimes shaking it up and doing these exercises instead is one of the best ways to help promote ongoing results.
Get Proper Footwear
One thing that can make a world of difference in your workout program and the results you see is having the right footwear. If you’re doing heavy squats for instance, you might actually want to get out of your normal running shoes and look into a powerlifting shoe instead.
Different shoes are made for various purposes, so it’s important that you match the shoes you’re wearing to the activities you plan on performing.
Not all running shoes are created alike either. If you are doing distance training, you’ll want a different shoe compared to if you were doing high intensity sprint training.
Finally, also take note how old your shoes are as well. Many people wear their training shoes far too long in the gym simply because they still look new. Despite the fact they look new, they may still be very worn out and could be putting you at a high risk of knee or back pain.
Change out your running shoes two to three times per year depending on how often you train and the type of training you’re doing.
Deload And Perfect Your Technique
Something that will instantly help improve the results that you see from the gym is improving your technique. Using proper form is essential when doing all your exercises because not only will it help ensure that you’re targeting the muscles as you would normally, but in addition to that, it’ll also help prevent injuries.
Far too often as more and more weight comes onto the bar, we start neglecting what proper form should be. Before not too long, we’re left struggling with an injury or slow to stagnant performance.
Correct this by taking a session or two every 4-6 weeks to deload the weight and focus purely on form. Using a lighter weight means being better able to look at your exact movement pattern, ensuring it’s correct.
By taking this time – even if you don’t really think you need it – you’ll help prevent bad habits before they form. Once that habit is built, it can be very hard to break it.
Also be sure that you spend sufficient time whenever you learn a new exercise perfecting proper form before you start adding weight to the bar. Don’t let your ego get in the way of smart training.
Think About The Muscle Contracting
It’s also important that you focus on each muscle contracting as you go about your sets. This is another way to immediately improve your results because by doing so, you’ll ensure you’re using the correct muscles in the body and in addition to that, you’ll also increase the overall tension on those muscles.
Lightening the weight can also help out here as well. Drop the weight by 10-30 pounds (5-15 kg) depending on the lift and when you do each set, imagine in your mind the muscle you’re targeting.
Only once you have that strong mind-muscle connection taking place should you begin to increase the weight upwards again. Sometimes it’s better to train using a slightly lighter weight, keeping this connection there, than it is to bump up the weight and sacrifice it.
Switch Tension Modes
Another quick way to boost your results instantly in the gym is to switch tension modes. This means that rather than doing barbell training all the time, you might switch it up and do some dumbbell training instead.
Or, perhaps you do something entirely different and move to cables instead. All of these will place a slightly different stimulus on the muscle fiber, causing progress to be made.
This goes hand in hand with making sure that your workout routine has enough variety.
Video Tape Yourself Doing A Set
Not too sure if you’re using correct form? Consider video taping yourself doing a set. This can really give you a much better idea exactly how your body looks whenever you perform each rep, ensuring you’re on track to seeing results.
Many people lack the ability to really tell how their body looks as they perform their various movements, so having the tape there will make it crystal clear.
Try Timed Sets
Finally, the last way to boost your performance in the gym is to utilize timed sets. These sets will have you aiming to complete as many reps as possible in a certain time period, rather than doing your straight sets of 8 reps, 10 reps, 12 reps, or however many you were doing.
This can be great to do from time to time to really improve your overall level of muscular endurance, which can help make you stronger when you go back to your normal sets once again.
So there you have some of the best ways to improve your performance in the gym instantly. Give any one of these a try next time you’re in the gym and you’ll be moving forward before you know it.