Start training with the level of focus, intensity and dedication that Arnold Schwarzenegger had to his training and start seeing incredible results.
1. DON’T EXERCISE, TRAIN
Exercising is not the same as training. Most guys who go to the gym go to exercise. They workout with some vague idea of why they are there; maybe to build some muscle and stay healthy. And this uncertain mindset reflects in the lackluster nature of their workouts. You won’t be able to make much progress in your physique and strength if you train like this.
You have to have a clear, definite purpose in your workouts. This is what training is about. Guys who go to the gym to train have a clear and definite goal in mind. That goal is meaningful and compelling to them. That allows them to train with complete focus and intensity.
So, the next time you step into the gym, be ready to train. Train as if your life depended on the successful completion of each rep or set. Your muscle building progress will skyrocket when you train with this sort of intensity and focus.
2. START WITH COMPOUND LIFTS
Start your weight training sessions with a multi-joint compound barbell movement. Compound movements allow you to recruit multiple muscle groups to push big weight. Start with one of the big three movements; squat, dead-lift or bench press.
Try to keep most of your lifts compound. Focus on heavy barbells, heavy dumbbells and heavy cable movements and then machines and isolation work. Training like this will provide greatest muscle, testosterone and growth hormone stimulation for strength and size gains.
3. SET DEFINITE, CLEAR GOALS
Simply going to the gym is not enough to reach your goals. Whatever your goal may be, whether it is to burn fat, build muscle, improve endurance or enhance sports performance, decide on your goal and commit to reaching it. Make your goal as clear and definite as possible. Your goal must also be meaningful enough for you to have a strong motivation to reach it.
So, instead of setting the goal of working out 3-5 days a week, set a goal to reach a 315 pound bench press or a 405 pound dead-lift. Setting clear and definite goals that are meaningful will form the foundation of your long term weight training success.
4. TRACK YOUR PROGRESS
Tracking your progress is important in making strength and size gains over the long term and for effectively overcoming training plateaus.
Keep a training log and track your progress. Track everything; your weight training routine, sets, reps, weights, how you feel, etc.
5. ADD HIIT TO YOUR ROUTINE
Do two 15-30 minute HIIT cardio training sessions a week to get you moving and to keep your heart and lungs performing at their optimal capacity.
6. TRAIN YOUR BACK TWICE AS HARD
Most of us spend the majority of our day sitting; at work, during our commutes and when we’re at home. All this sitting causes health and posture issues. Even we workout, most of us neglect to train our back. The back muscles are what allow you to maintain a strong healthy posture and improve your functional strength.
So, instead of spending a lot of time training your chest and arms, also known as the mirror muscles, start putting more effort into training your back. Train your back muscles with both horizontal and vertical pulling movements.
7. UNILATERAL TRAINING
Training one side of the body at a time improves your stability, balance and athletic performance. Doing single leg and single arm movements also strengthens your core abdominal and lower back muscles.
For example, in addition to the barbell squat and leg press include lunges and step ups as well. These single leg movements will strengthen and stabilizes your hips for optimal athletic movement and injury prevention.