10 Tips You Should Know Before Going To The Gym

Read this before going to the gym

Hey, you're about to go to the gym or you planned to go to it in the following hours of your day? Or maybe tomorrow? Wait a second and read this article before doing so, because you'll discover 10 tips you should know before going to the gym.

These tips will help you boost your performance, get bigger muscle and do the exercises properly. Alright, ready? Go.

Tip 1: Progressive Overload

In order to get bigger muscles and to better your performance, you've got to progressively overload the weight you lift each week. In this manner, you can make in sort that your muscles keep growing.

When you lift weights, your muscles are shocked, and so they need to grow bigger in order to support the weight you ask them to lift, for the number of reps and sets you ask them to perform. So, naturally, they grow bigger or stronger, and throughought the weeks and months and even years, lifting a weight that seemed hard in the past might seem easy now.

Your body has adapted to the weight you gave it. And, if you don't change a single metric (sets, reps, weight used, intensity of the workout), you're just going to stop growing. Therefore, you need to increase the number of reps or sets, or better the intensity of your workout to make it more difficult or intense, or do more sets, but you need to upgrade SOMETHING so your body is more shocked than before.

If you lifted 10kg for bicep curls for the past 10 months, change it to 12,5kg, and then, when you'll do at least 12 reps, change it to 15kg, rinse and repeat.

Tip 2: Creatine

Did you know that taking a scoop of creatine (3-5g of creatine mixed in water) before your workout could increase your performance? Creatine is naturally found in red-meat, and one scoop of creatine is equal to the amount of creatine you could find in 1kg of red meat.

Creatine helps you get bigger muscles because it fills them with water, making them bigger and stronger. It also improves brain function and performance. So, don't skip creatine day.

Take a scoop before your workout, and you'll be good to go.

Tip 3: Lifting Straps

If you do barbell rows, you might sometimes feel your forearms working more than your back, like if your forearms were tired before your back muscles could get tired. This is normal, and this means you should probably reduce the weight so you could use more of your back than your forearms and arms... but... there is another solution.

Lifting straps are straps you put on which will help relieve the work on your forearms. So, your forearms being relieved from having to lift heavy weights, you'll be able to do your exercises better, and to really focus on the targeted muscle, bringing it to failure. It's a way to erase your forearms from the equation, almost totally.

Tip 4: Abdomen Belt

Some people use an abdomen belt, which is a belt you put on your abs and that you fix tightly in exercises such as squats and deadlifts. Just like lifting straps erased the forearms from the "lifting equation", the abdomen belt will erase the abs from the "lifting equation", so you're not limited by your abs being too weak in exercises such as squats for example. In this way, you can really focus on your quadriceps.

Tip 5: The Honey Boost

Before going to the gym, try to eat some carbs to get easy energy in your body. And, one of the best allies we have on our side for this, is honey. Honey is a natural sugar, and it's very easy to digest for your body since it's liquid. Therefore, you get easy and fast energy. So eat honey.

Tip 6: Focus On The Form

You should always prioritize the form of the exercise over the weight. In other words, always prioritize performing the movement of the exercise correctly, instead of prioritizing how much weight you can lift.

This is very important because if you focus on the weight, you might start engaging other muscles than the muscles you wanted to target because you don't do the exercise properly, and so you'll not grow in size or in power properly. If you only focus on the weight too, you might let your ego control you and you'll eventually get injured. So, focus on form first.

Tip 7: Go To Failure Often

Failure in the lifting community is when you cannot lift the weight anymore. Your body is so tired during the exercise that whilst performing it, the last rep is too hard, and you keep pushing until eventually the weight falls off.

Failure is when you can't perform another single rep on a given set. So, try to go to failure from time to time, but be careful not to go to failure on every single set everytime, or else you'll probably end up tiring your body too much, as going to failure leads to huge stress and strain on your body.

Tip 8: Be Consistent

Being consistent is the true key to muscle-mass and muscle-power and to results in general. You don't become muscular and powerful in one day. You need to build yourself up over time in order to become better, you cannot just go to the gym motivated for 1 month and then get big.

You have to be disciplined and consistent and do the hard work when you don't feel like it. You need to keep going at it even when your mood is low, even when your mood is good, even when your mood is mid, even when you're a little bit tired, not tired, energetic, etc etc.

So be consistent. It's the key to achieving anything worthwhile in life.

Tip 9: Do Cardio After, And Not Before Your Weight-Lifting Session

Do cardio after you weight-lifted, don't do cardio before you weight-lift. If you do cardio before that you weight-lift, you're going to hurt massively your performance because you'll be too tired to workout properly. Weight-lifting requires a lot of energy and if you spent this energy in cardiovascular exercises, you'll still be able to get pretty good performance, but not optimal performance.

Avoid cardio before weight-lifting, do it after or before early in the day.

Tip 10: Rest Well!

We put a lot of strains on our bodies through weight-lifting, but remember to rest well! Take rest times that are long enough to have good performance (between 2 to 3 minutes on average) in between your sets. Take one to two rest days per week, obligated. Rest well, and sleep well.

Sleep 7-10 hours every single day. Make sure to be consistent with your sleep schedule, going to sleep at roughly the same time everyday and waking up at roughly the same time everyday. In this manner, you are less tired, you improve your sleep quality, and you become your best self full of energy.

Conclusion

I hope this article was of help to you and that it helped you improve your weightlifting performance.

As always, keep improving, and take care of yourself. Bye.

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