Tip for Improving Your Training

Tip for Improving Your Training

Memorise these quick steps to grow and improve your training drastically, with a new lease of life. They’ll help you get the best results out of your training.

If you’re not noticing any differences after following a particular training routine for some time, if you feel ‘stagnated’, all you need is to take note of the following recommendations. Put them to use and see how they revolutionise your training!

Time Your repetitions

Crono android

Choose a range of repetitions when practising the exercises, focusing on a hypertrophy or strength-oriented target, can be done at the time of initial planning. This will mark your progress. And if you weren’t counting repetitions, what would you write down in your training diary anyway? (if you keep it up to date 😜)?

There are other parameters that you can use as a guide in place of counting repetitions too. During the next 2-3 weeks, choose a time frame, taking as an example:

  • 40″ for moderate weights
  • 20″ for heavy weights

And do the maximum number of repetitions possible during this period of time, until the timer rings!

If you need to stop, do so, obviously… but recover as quickly as possible so you can start again

You’ll be able to accustom your body to training until fatigue through this strategy, and it’ll help improve muscle resistance.

This new stimulus translates into a new motivation that forces your body to make new adaptions and muscle growth.

Extend the Time Under Tension (TUT)

Time Under Tension work is a technique that helps improve muscle development and drive the activation of more motor units, increasing the amount of them being contracted.

Workout under pressure

For some people, half the range of motion is their worst nightmare, the point of greatest muscle tension

Using more muscles, with greater strength increase, more resistance, and improving training efficiency.

To increase the TUT:

  1. Make the sets with the range of repetitions you’ve set.
  2. In the last repetition, hold the final position (up or down, depending on the exercise) with the weight stationary.
  3. Hold on until the failure, and then finish the repetition.
  4. If you want to increase the tension even more, do the same procedure, but this time it’s halfway through the movement
The best athletes focus on improving their weak points, so let’s do the same!

Eccentric Work

A movement consists of two phases:

  1. The concentric (the part where the muscle is contracted and the maximum force is exerted), and
  2. The eccentric (the part where the muscle extends and must bear the load).
Example: in a squat, our eccentric phase would be the descent, while the concentric one would start right at the beginning of the ascent.

Putting more emphasis on working the eccentric phase in certain exercises can lead to results that you might not have imagined until now. But they are also related to a greater degree of DOMS (Delayed Onset Muscle Soreness).

Nordic curl

The Nordic Curl uses this strategy

According to research, working the eccentric phase can result in a lower risk of osteoporosis

Find Your Ideal Training Partner

That’s to say, someone who shares more or less the same qualities.

Do so and you’ll both advance from the same point.

In other cases, if the partner is a little more advanced, this isn’t so bad an option either, as this will “force” us to adjust to their level, which can be motivating and a great challenge.

You’ll see the results!

Partner training

Any athlete, of whatever level, will always need the help of a partner to give them one last “push” and allow them to lift that bar with confidence

Training with your body weight

Both training with free weights and using your own weight as a ballast is ideal when planning a training programme.

They are basic tools, and require an ability to overcome and above all master the weights.

If, on the one hand, with free weights, we need to activate our stabilisation system, with the body weight training, we need to have total control and mastery of our own load.

Body weight training

Adding body weight exercises to weightlifting will help you generate more power and strength

How to combine the two?

Once the free weight lifting sets are completed, perform the corresponding movement using your body weight:

  • After chest work, at any angle, on a flat, inclined or declined bench, performing a superset batch of press-ups can be great. When doing so, it’s also recommended to alternate the type of flexion (chest, biceps, shoulder, triceps, …)
  • After leg training with free weights, whatever the exercise, a set of air squats with your body weight are a great idea
  • Following any back exercise, do some pull-ups, in any variant of the movement

When we’re exercising with our body weight, the aim will be explosivity, i.e. performing the exercise at the highest speed possible, thus emphasising the mobilisation of a greater number of fibres.

If you choose this method, keep in mind that you’ll generate a high volume of training, so it’s advisable to reduce the total number of sets.

Pistol

Learning to do Pistols

If you want a list of exercises to Strengthen Legs with Body Weight, click here

Kettlebells

Russian weights is the common name by which the kettlebell is usually recognized.

Kettlebells may seem a bit “odd” at first, but just a couple of weeks training with it and you won’t want to give it up.

Swing kettlebell

Unlike conventional weights, other types of movements can be performed using the kettlebell, which are a little more specialised in shape, among which include:

  • swings
  • clean & jerk
  • presses
  • rows
  • snatch

Farmers walk

Along with them, there are also other types of exercises that strengthen the work of the abdomen and grip, such as: the “farmer’s walk” and the “waiter’s walk”

If you’ve never practiced them before, you’re missing out on a whole new way of stimulating your muscles and creating new adaptations.

The functional character of this tool will also impact on form, as well as being beneficial for cardiovascular work.

It’s not a contradiction, as in the previous point, the combination of training free weights and kettlebells.

Turkish get up

Try one of the best exercises for working the core: the Turkish Get Up

Alters the Order of Execution of the Composite Exercises

By compound exercises we mean those that involve the largest amount of muscle, generating the best muscle development and maximum strength.

In my opinion, these are the backbone of any training program, if you really want to aim for remarkable results: squats, dead lifts, bench presses and military presses.

As well as the all variations of them.

Workout

However, when planning our routine, after a certain time, our body will seem to get to know the exercises, and above all the order of performance, with the consequent adaptation

A very simple way to avoid this “stagnation” is to change the order we’ve set them at, or even to vary the date of execution. A slight change will make a big difference from an adaptive point of view.

If in our programming we’ve assigned the composite exercises to appear first:
  1. Monday -> Squat
  2. Wednesday -> Push press
  3. Friday -> Deadlift

We simply alter this order, moving forward one day, giving us:

  1. Monday -> Deadlift
  2. Wednesday -> Squat
  3. Friday -> Push press

Now you have some new tips to include in your training, to improve every day :)!>

Related Entries

Review of Tips to Improve Your Training

Time your repetitions - 100%

Increase the TUT - 100%

Working the eccentric - 100%

Training with a partner - 100%

Body weight exercises - 100%

Kettlebells - 100%

Changing the order of the basic exercises - 100%

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About Javier Colomer
Javier Colomer
Under the motto “Knowledge Makes me Stronger”, Javier Colomer clearly expresses his intentions to share his knowledge and experience within the world of Fitness. His BPT training system is proof of this.
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