If you are looking to maximize your gains, there are many ways you can improve your workout performance. Working out doesn’t just mean lifting weights to gain muscle. It also involves eating right, exercising right, and recovering right.
To maximize your workout performance, you must train smart. Smart training means avoiding fitness fads and focusing on what works. Luckily, there are tried and true methods to maximize your workout performance, no matter where you are starting from.
This article discusses ways you can maximize your workout performance to get the best results quicker, whether your want to burn fat, gain muscle, or build endurance.
Before your workout
Try a pre workout supplement
Supplements such as arginine supplements can increase your workout performance. Supplements and workout boosters that increase nitric oxide levels in the body can help increase blood flow, which carries more oxygen to your muscles and improves your performance.
We’re massive fans of pre workouts, and there’s sites out there that put together lists of the best pre workouts currently available. Check them out so you know which one to buy.
Increase protein intake
You have probably heard that muscles aren’t built in the gym. They are built during recovery periods. Your body continues to build muscle for days after your workout, so it is important to increase your protein so your muscles can recover.
You should be consuming at least one gram of protein for every pound of your target body weight each day. This will help maximize muscle gain by helping your body rebuild muscle tissue after workouts.
If you are not getting enough protein from food sources, you can supplement your diet with whey protein powder.
Eat the right carbs
Carbs are not always bad, and they don’t necessarily make you fat. The meals you eat before a workout are important in maximizing your workout performance. You should aim to eat 40 grams of slow-digesting carbs before a workout.
Good carbs, such as whole grains, can help you burn fat throughout the day. And filling up on good, slow-digesting carbs a couple of hours before a workout can help you get the most out of your training.
Athletes who consume slow-digesting carbs have more endurance than athletes who consumed fast-digesting carbs like white bread.
During your workout
Focus on functional strength
When working out, you don’t want to isolate specific muscles. Rather than spending the whole workout doing curls, it is better to focus on overall athletic performance. That way, you can build up strength to burn fat.
Try to do exercises that use at least two joints at once. For example, you can do chin-ups, lunges, squats, etc. These movements combine muscle training and cardio training for an overall more effective workout.
Rather than focusing on marathon running, focus on sprinting to stay lean and build cardio fitness. You get more out of sprinting than long, slow mileage. That’s because you give it your all for a short amount of time rather than dragging out your effort for long periods of time.
HIIT workouts are much more effective than straight cardio or weightlifting. HIIT refers to high-intensity interval training. It means you go at your max effort for 30 seconds or so, then do a lighter exercise for a couple of minutes.
When lifting weights, use a spotter to help you get through sticking points so you can get in a few more reps. For each of your last sets, try to finish two to three forced reps. This can help you gain more muscle.
Vary rep speed
Rather than performing either fast repetitions (good for gaining strength) or slow repetitions (good for gaining muscle mass), use a mix of both. To do this, change your regular rep speed by doing two or three weeks of fast reps followed by two or three weeks of slow reps.
Another way to maximize your workout performance is to focus on the muscle that you are training. For example, when doing bicep curls, focus on your bicep muscles. Try not to let your mind wander or think about other things.
After your workout
Drink whey plus casein shakes
After a workout, drink a shake made with whey and casein proteins. Drinking a mix of these ingredients immediately after a workout can help increase muscle mass.
Use a foam roller
When we sit for long periods of time, our bodies get tight. This makes us more prone to injury when working out.
Using a foam roller can massage tight muscles, helping them release. Spending a minute rolling out each area of your body before you work out can help you maximize your workout.
If you feel that your workouts are not effective, there are things you can do before and after the gym that will supercharge your workouts. Rather than devoting countless hours with seemingly endless cardio and weightlifting, you can train smarter and get more out of each workout.
Other ways you can maximize your workout include training as a group, listening to music, doing cardio after your weight workout, using wrist straps during pulling exercises, and stretching after a workout.
Avoid overdoing it with heavy weights and using exercise balls or similar instability devices when lifting weights when trying to maximize exercise performance.