3 Hacks That Double The Effectiveness Of Your Workouts
The Quick Cut:
Are you getting the most benefit out of the time you're spending working out?
Chances are you're not because you're making common mistakes.
The good news is you can fix some of these major mistakes.
My three hacks below - using a full range of motion, going to 'failure', and creating a mind-muscle connection - will help you start maximizing your workouts so you can see the best results.
The Long Slice:
Do you ever wonder if you're getting the most out of workouts?
Chances are, you're not.
That's because most people make common mistakes that reduce the effectiveness of their workouts.
Luckily, many of these mistakes can be fixed.
Below, I'm going to give you three highly effectiveness hacks to help you maximize the time you spend working out, so you can start seeing massive progress, without spending any additional time exercising.
1. Go The 'Full Range'
Imagine you get a paycheck from your boss. Would you like him to pay you the full amount for your work, or just part of it?
I'm pretty sure you don't want to be gypped and get paid the entire amount, right?
In the same way you want the full paycheck, you want to 'pay' your muscles the entire amount they 'deserve' by focusing on the full range of motion in every exercise that you do.
Full Range of Motion Example: Lat Pull Down
https://vimeo.com/373196900
Above, you see two people using a lat pull down machine to work their latissimus dorsi (i.e. their outer back / their 'wings').
You'll notice that the person on the right (i.e. yours truly) is pulling the bar all the way down, past his chin.
While the person on the left (i.e. typical gym-goer), is only doing part of the movement with every repetition.
Why?
A big reason many people don't use a full range of motion on their exercises is that they go too heavy.
This causes you 'cheat' yourself of the full benefit of the movement. You end up using your arms and shoulders more than using the lat muscles to do the work (which is a problem, because this exercise is meant to target the back).
Too much weight also requires you 'cheat' by creating momentum. You see how the lifter on the left is 'swinging' his body just to get the heavy weight to move.
The other problem is that this creates a higher risk of injury. No bueno.
For maximum benefit, you want to use strict form in your movements, do your reps slow and controlled, using a weight that's not overly heavy, and using a full range of motion.
Full Range of Motion Example: Incline Bench Press
https://vimeo.com/373199896
Here's another example, this time on the Incline Bench Press, which primarily works your upper chest, shoulders, and triceps.
In the TOP section of the video above, you see me performing the movement incorrectly.
Notice how I stop short of touching the bar to my chest? That's a problem.
The correct way is to lower your elbows all the way down until the bar touches your chest.
Again, this comes down to using a weight that is not overly heavy.
If you have a very heavy load on the bar while doing an incline bench press, you're going to be tempted to not go all the way down because you'll be afraid of getting 'stuck' at the bottom and won't be able to get the bar off your chest.
What you'll probably be thinking to yourself is: 'I'm just going to stop short; that way I'll have less to travel with the bar and I won't get stuck.'
This is the wrong way to think about it.
Instead, go lighter with the weight you're using and do a full range of motion. This much better than going heavier and stopping the movement short on each rep.
When you use a full range of motion on the incline bench press, and go all the way down to your chest, your chest stretches properly, which helps your chest muscles get maximum benefit from the movement.
If you’re stopping halfway, you're putting all of the stress on your shoulders and triceps, which risks injury.
2. Don't Be Afraid Of 'Failure'
Hack number two: Go to failure.
What most people do when they train is make the mistake of performing 'just enough' reps to get through the set, versus challenging their muscles to the max.
A reporter once asked Mohammed Ali, “How many sit-ups do you do in a typical training session?”
He answered, “I don't know, because I don't start counting until it hurts. Those repetitions are the only ones that count.”
Similarly, you want to start taking your sets to place that feels uncomfortable and they push through the discomfort. This is called 'momentary muscular failure' and you know you've reached it when you can no longer do another repetition with good form (i.e. without cheating).
By taking your sets to failure you create intensity and create metabolic stress. In other words, you boost your metabolism.
In addition, going to failure causes your body to build more muscle, as long as you recover and eat properly.
Having more muscle on your frame boosts your Resting Metabolic Rate (RMR), which means you burn more calories around the clock.
Going To Failure Example: Bicep Curls
https://vimeo.com/373201144
In the video above, I'm doing a set of bicep curls with an EZ Curl Bar. You see how as I continue to do repetitions with the bar, it gets harder and harder, but I don't quit.
I keep on pushing through the 'fire'.
Granted, I'm a little hardcore at times with my sets and you don't have to take all your sets to this level of intensity (in fact, I don't recommend it.).
So while this is a more extreme example, it gives you the idea of how you want to start approaching your sets.
In a nutshell: don't quit early. Got to failure.
3. Mind & Muscle
Hack number three: Create a mind-muscle connection.
As mentioned above, one reason people use sloppy form and cheat is that they use weights that are too heavy.
Another reason is simply that they are not focused on what they're doing.
To improve your form, and get maximum results while preventing injury, focus on creating a mind-muscle connection.
What can help you with this is actually closing your eyes while doing your repetitions.
If you feel that you might be not working out as strictly, try focusing on the muscle that’s being worked out. Put your attention on it so that it does all of the work and not the supporting muscles. This will make a huge difference.
Establishing a mind-muscle connection also ensures that you're not going to cheat and that you're not going to throw the weight up just to get the set complete. You're going to think more deeply and actually 'feel' the muscle that's being worked.
A strong mind-muscle connection ensures you perform quality repetitions and maximum benefit from the movement.
Bringing It All Together
https://vimeo.com/373202326
To bring it all together, you want to be the guy on the right and not on the left. 😁
In summary, implementing the three exercise hacks above will help you double the effectiveness of your gym workouts.
NOTE: If you'd like more guidance on how to maximize your time in the gym, and improve your fitness and fat loss results, I invite you to book a 10-minute 'Fitness Goals Recharge' call with me.
On this call, we will discuss your goals and see if you're eligible for a free, hour-long Fitness Strategy Session to help you get unstuck and start making progress again.