Skip to content- Record the weights you are using on exercises during your rest periods in The Disciplined Man app.
- Approach each workout with the mindset that it is a small part of working towards a bigger goal.
- Make a playlist of songs that are going to help motivate you with your training sessions.
- Turn off your mobile phone or put it to silent, being distracted whilst training can mess up concentration and have an impact on rest periods
- Select a weight for an exercise that is challenging. You want to be able to complete the set i.e. 12 reps but at an absolute push, you could have done maybe 2 more.
- Concentrate on the muscle you are working on during repetitions as the mind-to-muscle connection is a real thing and will help with muscle contraction.
- Try and have a clock in view so that you can keep on track of your rest periods.
- Keep hydrated through the session as this can affect muscle contraction!
- Focus on technique throughout the lift, this will ensure you optimize performance and reduce the risk of injury. If you are unable to execute the proper form you should reduce the load.
- Timing of breathing is an important part of the technique, you should inhale and exhale at the static part of the movement (i.e. when performing a squat, you should breathe in and hold at the top, brace core muscles, squat down, and on return to the top of the squat you should breathe out and repeat.
- Correct breathing also helps to increase Intra-Abdominal pressure during the repetition, this helps stabilize the lower spine to an even greater degree than with bracing alone.
- Training aids and equipment will help assist with lifts i.e. weight belts when performing heavy squats, and wraps to help with pulls or rows so that your grip is not the limiting factor in the lift.
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