1.Training journal
Write down the daily routines and weights you’ve used. Pick a few every week to improve on, not only in weight, but in any of the above training principles. Routines that put unnecessary strain on weak areas, like the back, can then be eliminated.
2. Eat several small meals per day
Glycogen production and supply depends heavily on the regular supply of carbohydrates, and this supply of carbohydrates boosts the metabolism. Constant flows of amino acids ensure nitrogen retention and muscle repair. Water-soluble vitamins are leaving the body all day long and need to be replaced to fulfill its synergetic function. A good exercise routine will not compensate for poor eating habits.
3. Vary your workout
Vary the order and type of exercises you do each week, also switch the muscles you train on the same day. This helps create confusion in the muscle groups which leads to renewed gains.
4. Increase the weight
Eventually, you also need to increase the resistance you are training with and in turn this forces muscle to compensate by renewed growth.
5. Train smart, not long
45 to 90 minutes is all you should spend in the gym, longer than that and you either waste your time, or you over train. Limit time between sets so the body “thinks” the whole exercise is one long set. Rest roughly twice the time it takes you to complete a set. Focus on your form and technique, try using a smaller weight, but do it with great form, no swing, no cheat, high intensity, and high reps for, this will really help create definition and tone.
6. Aim at a complete honed physique
Concentrate more on the parts of your body that are lacking and need improvement rather than on your strong points. It’s surprising how many people train their best bits and forget their bad bit, as a result look out of proportion. Abs, calves, and shoulders are common weak points. If you have excess fat, work a cardio session into your routine, it’s no use having a good physique under a thick layer of belly fat!
7. Cross-train legs
All upper body muscles get the chance to cross-train with other muscles, for example when you do chest, you also use triceps and front delts, when you do shoulders, the chest and triceps work hard too. However, legs very rarely get the chance to cross-train, which is the main reason why most people have under developed leg muscles compared to their upper bodies. Work in an extra set of heavy lunges on another day to compensate for this.
8. Isolate the muscle
Do the exercise in such a way that it’s not as easy, take care and focus as you repeat each exercise and make sure you keep good form throughout. This way you can be sure it strains the targeted muscle as completely as possible.
For example, when you do a bench press, lower the weight slowly to the end of your chest as close to your throat as possible, turn the elbows as far out as possible, pause at the bottom to stretch the pectoral muscles through its full range of motion. Finish the movement at the top by pushing all the way up to fully contract the pectorals.
9. Breathing
However you choose to breathe, exhale on the up or down movement; never hold your breath against force. This causes an increase in the blood pressure in the brain and poses a danger to health.
10. Do not lock
Keep constant tension on a muscle by avoiding the lock at the top of a lift. This “resting time” interrupts a set.
11. Peak contraction and range of motion
Always squeeze at the point of fullest contraction, and move through the whole range of motion to the point of maximum stretch.
12. Rest
A muscle should ideally rest for 72 hours after a strenuous training session before you train again.
