Slow Down and Use Tension
While there is room for explosiveness during training sessions, you should also make time for slower, smoother reps. The goal is to increase your time under tension, something that legendary bodybuilders have done for decades to increase intensity. You can keep the same weight and do the same lift while slowing the entire rep down. You will want gym gloves to steady your grip, making it easier to hold your weights during the slower reps. You want to put as much stress on your muscles as you can handle. Slow down your rep tempo or add a pause at the top of the movement. While it may not seem like much of a change during your training session, you will feel it afterward.
Shorten Rest Periods as Much as Possible
Resting between sets can be beneficial. However, if you aren’t attempting a PR or big lift, you don’t need to lower your heart rate too much, and you can minimize your rest periods. You might need to become more disciplined if you spend too much time on your phone, making your rest periods longer than necessary. If you’re focused on building muscles or getting lean, 30 to 60 seconds is all you need. If you keep your heart rate somewhat elevated, you can get a fat-burning effect, and it will help you speed through your training session.
Change Things Up
From trying new gym wear to changing up your routine to experimenting with a new protein shake, mixing things up can help keep your bodybuilding routine interesting. The standard in all kinds of lifting routines is the straight set, or a specific number of reps for a specific number of sets while doing one exercise at a time. However, there’s a lot to be said for introducing common variations to your reps. You can try supersets, drop sets, pyramid sets, or circuits. Using these variations can help keep you moving while making for a more exciting workout that challenges your body in new, different ways.
Accept No Compromises
Do you hear that little voice in the back of your mind? It might whisper, “You’ve done enough for the day. You don’t need to go crazy with trying to hit a new PR.” That mental limiter is your mind playing tricks on you, and the best athletes know how to silence those personal doubts. It’s about accepting no compromise, keeping the intensity up, and daring yourself to surprise the doubters, even the ones in your own mind.
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