1-CUT THE CHIT-CHAT
Yes, that was a great movie you saw last night and you want
to tell your gym buddies all about it. Yes, that Spinning instructor has been
kind of giving you little looks here and there and you want to try talking to
her. And yes, it's always a ripe time to debate who the greatest Mr. Olympia of
all time is. But why are you in the gym?
If you truly have no other social outlet in your life other
than the gym, then perhaps it's a place you don't mind whiling away most of
your free time. But if you have other, more productive things you'd rather be
doing than spend unnecessary hours in a noisy gym, it's time to zip your lip
and train. It's hard when you're used to being Joe Garrulous.
Everyone expects you to sit at the juice bar, the modern
equivalent of the porch of the old General Store, and hold court with hours of
idle gossip and trivia. Your pals will still want to yap it up. One way to shut
them off without seeming rude is to wear a pair of headphones every time you
train.
Most people won't ask you to take them off to speak unless
they have something important to say. In the gym, it's rare that any of the
conversations are life or death matters. Do not hang around the juice bar, or
the front desk, or anywhere else you may tend to get caught up in
conversations.
If you have a training partner who prefers jaw-jacking over
actual training, get rid of the louse. You may come off as rude or arrogant all
of a sudden, but it's a decision you'll have to make and follow through on if
you wish to start making your gym time more efficient.
2-HAVE A PLAN OF ATTACK
"Hmm. Leg day today. Let's see, I haven't squatted in a
few weeks, maybe I'll do that. Let me try a couple sets. Nah. I'm not feeling
them right. Maybe I should do leg presses? But wait, all that plate loading
..." Is this you? Do you wait until you get to the gym and then start deciding
how you'll train that day?
If so, you're wasting a good deal of time on something that
should already be fleshed out before you arrived. Have a good idea of exactly
what you're going to do before you walk through that gym door. Nothing is worse
than finishing your first exercise, then wasting precious minutes as you survey
the gym floor and look for inspiration on what to do next.
Your pump is rapidly diminishing, and the clock, as always,
is ticking away. Either the night before, that day, or at least on the ride
over to the gym formulate your workout, deciding which exercises you'll do and
in what order. Of course, someone might be using the equipment you wanted, but
that's why we remain flexible.
There's an old saying that goes, "If you fail to plan,
then you plan to fail." Put a bit of preparation into your training and
you will instead have successful, productive workouts.
3-CUT
BREAKS DOWN
How many times do you head to the bathroom during your
workout? If it's more than once or twice, either you have a bladder the size of
a gerbil's or you're subconsciously employing a stall tactic.
While you do need to keep hydrated, a dozen trips to the
water fountain all add up to time wasted. Carry a water bottle instead.
4-CUT REST TIME BETWEEN SETS
Many of us, and I guiltily include myself, have borrowed a
tenet from the world of powerlifting concerning resting between sets.
Powerlifters will rest 3-to-5 minutes, sometimes longer, between sets to fully
recover from the all-out effort of near-maximum lifts.
Many bodybuilders have mistakenly adopted the same method,
theorizing that it will allow them to lift heavier as well. What we seem to
have forgotten is that there is a huge difference between strength training and
bodybuilding. If getting stronger is your No. 1 goal, then by all means long
rest periods will serve you well.
If instead, as the case is for most of us, an impressive
physique with huge muscles is your goal, then you should be doing more reps
with less weight and resting less. It should take no more than 90 seconds for
your breathing to return to normal and the lactic acid to clear from the muscle
group after an intense set of 8-to-12 reps. (The rep range just about every
scientific study has determined optimal for producing growth)
Anything beyond two minutes and you're just wasting time.
Move on the next set or the next exercise as soon as you are able!
5-USE SUPERSETS & DROP SETS
If you really want to whack a muscle mercilessly in the
shortest time possible, start employing supersets and drop sets. You can try
the incredible pre-exhaust method developed by Bob Kennedy and Arthur Jones,
supersetting an isolation movement for a bodypart with a compound movement,
(ex. leg extensions with leg press) or sets for antagonistic muscle groups,
like biceps and triceps, or chest and back. Drop sets are a further way to
extend the set and take your muscle fibers into a deeper state of annihilation.
Best of all, both techniques will do the same job as a standard workout of
straight sets, yet in a fraction of the time.
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Source: http://www.bodybuilding.com
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