Are you surprised to find yourself in poor condition? If you have led a life of unhealthy eating habits and inactivity, then you shouldn’t be. It’s pretty obvious that this would cause an out of shape body to evolve. Fast forward to the brand new gym membership you obtained and you are now prepared to change the game.
The inclusion of weight training in your journey is an absolute must in this case. On one side of the coin, you have the aesthetics that come from weight training. Muscles look really good on the body!
Secondly, muscle is metabolically active tissue, meaning it causes you to burn more calories while you are at rest. Who doesn’t want faster weight loss? Anyone in their right mind does, that’s who.RELATED: RECOMMENDED PLANS FOR YOU
To expedite your progress, I’m going to leave you with some key weight training tips that you can only get with experience. Memorize these and you will reach your goal early and feel like a boss!
Take active rest breaks
I see it all the time at the gym. People do a set of an exercise, then sit back and carry on a long conversation with their buddy about the latest Kardashian drama. Did you really spend money on a membership to gossip?
Instead of talking smack or standing around watching the sun come up, make yourself handy. Do fast and loose drills in between your sets. Fast and loose drills involve shaking your arms and legs briskly like you were trying to whip water off of them.
This technique helps reduce lactic acid buildup and speeds your recoveries. Lactic acid is the byproduct produced during a set of reps when your muscles start to burn.
I also like to do Indian club twirls between sets, especially when I’m working upper body. If you don’t know what Indian clubs are, shoot me a message and I’ll tell you all about them and why you NEED to start using them immediately.
There’s more to life than 3 sets of 10
Often times, beginners find a basic workout from a trainer or online and follow it religiously. That’s not a bad option when you are first starting out, but it can get boring quickly. Spice things up by using ladders, supersets and complexes. Allow me to explain each one.
A ladder is performed by doing multiple sets in a row and increasing the reps with each one. You set a destination, then come back to the starting set and repeat the ladder “X” amount of times.
Let’s take double kettlebell military presses, for example. Do a set of 1 rep, 2 reps, 3 and work your way up to 5. Once you are done, start back at 1 rep and go back “up the ladder”. Repeat the series three to five times.
This is a good way to build strength quickly. If you can’t make it to 5 reps, stop on the rung that you CAN make it. For example, if you can crank out 3 but not 4, then stop at 3 and work up to that point. As time goes by, try to keep inching your way up to your goal.
Supersets are easier to explain. Simply do two exercises for opposing muscles back to back with no rest. The important word here is “opposing”. You don’t want to do a biceps exercises right after a biceps exercise, because your muscles will already be tired. It would be smarter and more efficient to pair a biceps exercises with a triceps exercises like curls and dips.
A complex is a bit different. This involves doing a series of exercises together for different muscle groups. I use this method a lot with kettlebells. A basic complex is something like double swings, squats and presses.
The fun thing about complexes is they hammer your cardiovascular system, while also recruiting a massive amount of muscle fiber. This is a big reason why kettlebells are so effective for body transformations.
Change it up on the reg
I honestly see the same people doing the exact same thing that they were doing eight years ago. AND, they look exactly the same! The universal law of adaptations is against you on this. When you do the exact same workout for weeks and weeks and weeks, your body will adapt and you will only see progress in the beginning.
Never go more than six weeks before you change your entire program. This is a mistake I see beginners make all the time. Four weeks is actually even more ideal than six. Just know that change is good.
Don’t believe the hype about protein shakes
Although this is technically about nutrition, it still pertains to weight training, so I need to address it. I see dudes all the time slugging down protein shakes right after their workouts. I’m guessing they have probably three scoops of protein powder in the shaker cup, which comes out to a whopping 60-plus gram dose.
I understand protein is necessary for building muscle, but you don’t need that much. The paradox is these protein pounders actually think they are experienced, but I tend to disagree. Some people who are brand new follow this same pattern, but in reality it’s too much brah! Yes, I said “brah”.
Physiologically, your body can only process 25 to 30 g of protein in one sitting. The rest is either peed out of your system, converted to carbs and used for energy later or stored as fat. Think smarter, not harder. You are best served having a shake with protein AND carbs after your workout.
The carbs will replenish your stored glycogen that you used during your weight training session and the protein will help repair the muscles you tore down. Aim for a 2-to-1 ratio of carbs to protein for best results. Make sure the carbs are simple too so they digest fast. Grape juice and whey protein is a quality option.
Take a power shower when you are done working out
You will never ever find this tip in any beginner book or journal entry focused on weight training. And I’m going to be honest: you need a pretty hefty set of genitals to even do this.
Step into the shower and turn the water on full blast cold. Tolerate it as long as you can, then turn it to full blast hot. Tolerate it as long as you can and continue to alternate back and forth for about three minutes.
This technique helps reduce muscle soreness. There’s really nothing more to say about it, other than give it a try and let me know how you do.
OK, I was a bit lengthy today, but I needed to get my point across. Take my advice to heart and see how you make out. Let me know if you have any further questions or need more guidance. n the meantime, keep your eye on the prize and never let fear control your life.
To read more about Kevin Rail, visit his Expert Profile.