5 Workout Hacks To Improve Your Gains

April 29 2014

5 Workout Hacks To Improve Your Gains

Are you spending countless hours sweating away at the gym only to get lackluster results? Some people may brush this off as ‘bad luck’ or ‘genetic makeup,’ but most cases such as this are fixable if you the individual takes a different approach to his or her workout routine. For a list of 5 workout hacks to improve your gains, keep reading.

#1) Stop The ‘Warm Up’ Stretches

This might go against everything you’ve heard in regards to working out, but you should skip the warm-up stretches. The truth is that warm-up stretches don’t offer any real benefit. In fact, some medical experts suggest that do more harm that good by increasing the risk of injury. Whether you intend to work out at home or the gym, skip the stretches and go straight for the weights.

#2) Hold The Weights For a Little Longer

Most people naturally lower their weights as quickly as they can after performing a set of reps. After all, your body is physically exhausted, and holding the weights — even if it’s for just a couple seconds — is painfully difficult.

However, forcing your body to hang onto them for a few extra seconds can prove beneficial in the long run. It wears the muscle fibers down, which in turn contributes to greater gains.

#3) Don’t Cheat Yourself

I always cringe when I see people at the gym using the wrong form on a set of weights or machine. The only person they are cheating is themselves, and this will become apparent to them when they notice how small their gains are.

Don’t try to cheat yourself at the gym, but instead focus on completing full reps with proper form. And if you need help with your form, ask one of the gym employees for assistance.

#4) Eat More Protein

I’ve said it before and I’ll say it again: protein is the single most important nutrient to consume when working out. The fact is that most people don’t get enough protein, which results in slower gains and increased downtime.

A good rule of thumb is to strive for a minimum of 1-1.5 grams of protein per pound of body weight.

#5) Lift With Gloves

You might be surprised to learn just how much of a difference a pair of gloves can make in your workout routine. By creating a stronger grip, you’ll be able to hold weights longer.

Dumbbell rack at Nokia Wellness Center: photo by jerryonlife.