I just got back from my ToastMasters meeting and was inspired from all the great speakers there so I decided to share with you something that I think will change your world. You may not see it as changing your world but it’s all about how you view it. If you take this information to heart and really apply what I’m going to talk about then it will change your FITNESS WORLD.
Before I jump into the 6 really important things you need to know to improve your workout abilities, maximize your results, and prevent future damage.
I want to challenge you to Change the World!
Now as the world contains about 7 Billion people, it might seem a little overwhelming.
You don’t have to be famous to change the world. In fact all you have to be is YOU.
Look at it this way. Think of one or two people who you really respect, have helped you, and made a huge impact on your life, you might even say changed your world.
Are they famous? …The answer is probably no.
That person you are thinking of isn’t famous but changed your world right?
Well guess what, you are in your world too! You can go out and change the world around you in a small way.
For me that’s teaching my clients and giving my clients the BEST resources and ALL the information they need to be successful.
If I can change the life of one client at a time, I am changing my world.
Lesson #1 – Pinch Your Shoulder Blades, and Squeeze the Bar on ALL Lifts Tight as Possible
I’m going to start with this because it have really been working with clients lately to improve their technique. This technique not only keeps you safe, but once you master it helps you dramatically improve your bench and size in your chest.
Pinching your shoulder blades involves activating your rhomboids together in your back while keeping your shoulders down. Many benchers forget to do this and may not cause damage immediately but puts your shoulders at risk if left uncorrected over time. Especially when going heavy.
Squeeze The Bar/Weight is something you should do during EVERY single lift. This helps stabilize the shoulders by activating the rotator cuff. This is something your body already does, but think of it as making the rotator cuff better at it’s job.
This is a micro technique, when I say micro this is something that takes extreme mind and body awareness and if you are just starting to workout then you might not understand this or won’t be able to apply this. Most guys are guilty to not doing this in an attempt to lift more weight then they probably should.
Lesson #2 – Keep Your Lower Back Neutral (Slightly Arched), Keep Your Core TIGHT
So…I’m sure you have never heard this before. Or have you? Well based on what I see my clients do and people I watch at the gym it’s like this bit of information went in one ear and out the other or it wasn’t explain correctly.
Bear with me as I’m going to do my absolute best so we never have to bring this up again.
When doing ALL lifts you should first take the athletic stance. You might not be an athlete; (trust me it’s probably obvious) however, in the gym you are participating in something that requires physical performance.
Me and my friend argue all the time if fitness competitors (bodybuilding, men’s physique, womens figure, bikini) are considered “athletes”. I have my opinion but trust me that’s for another day.
The athletic stance is more of a macro technique as it’s a combination of a bunch of micro techniques that you have to execute all at the same time.
The Athletic Stance – Read About The Athletic Stance Here
- Always Keep Your Head Straight
- Pinch Your Shoulder Blades, Chest Up
- Bend Your Knees Slightly
- Neutral Back Arch
- Balance Your Weight Evenly
Lesson #3 – Visualize What You Are About To Do
In order to really maximize a lift and recruit 100% of your muscle fibers and energy into a lift you HAVE to envision what you are about to do and think about what muscle you are activating. Not only will this help you make bigger gains but will help you maintain the correct form along the way.
Lesson #4 – Achieve Failure
“Achieve Failure” …if that’s not the biggest oxymoron you’ve ever heard, and we say it all the time. Just in case you have been living under a rock, the term “failure” in fitness is used to describe the momentary muscle failure to the point where a repetition fails due to inadequate muscular strength. A traditional “Bro” might use it in the following sentence: “I trained my legs to failure today on leg extension because I didn’t want to be that guy that only trains upper body.”
Often times we don’t train to achieve true failure, we train till it hurts, or “that’s enough”. It’s important to visualize the end of your set and think about something that motivates you, not about the pain, until the set is complete.
Fun Fact (technical detail) Lactic acid isn’t what increase muscular fatigue, it’s the H+ component of lactic acid.
If you aren’t doing this you are limiting yourself and missing out on a lot during your workout.
Lesson #5 – Fuel The Body
If your goal is to pack on pounds of muscle and gain size, if you are trying to lose body fat and reveal those six pack abs, or anywhere in between you have to eat strategically.
I’m not talking about a “diet”.
I’m talking about eating with purpose, strategy, using brain power and not leaving it up to chance.
You might count your macros, calories, or plan your meals out weeks in advance. While some strategies are better than others and the better ones are what I use in my programs, the fact that you are thinking about nutrition at all puts you ahead of the game.
For instance; one of the things hardgainers do wrong, is they don’t eat enough calories. Now that’s probably not the only reason they are having trouble just one of the reasons.
Eat more, sounds pretty simple right?
Ask a few people how many macros or calories they eat. The response will one of two things one they begin to tell you the list of things they eat ing a day (try not to fall asleep during this) or they will say “I eat about X” meaning they have no idea because they either don’t track it or haven’t thought twice about what they eat.
Start tracking your nutrition or plan it out exactly, that’s my recommendation.
Lesson #6 – Train Often Enough
Some really enjoy the gym, and get excited when it’s time to go. Others hate it. They only go because they know they have to do something to stay in shape or stay healthy, and find every excuse in the books not to go.
It doesn’t really matter what your goal is, CHANCES ARE you need to either go more often or stay honest to your initial commitment and be consistent.
Stop skipping days.
Stop showing up late.
You are trying to sculpt your body, you have to follow the recipe to get to the right place. This isn’t a maze you don’t have to guess. Science tells us what we have to do.
Think of baking a cake. There is a list of ingredients, with specific instructions, and specific tools that you need to have the right outcome.
What happens if you eliminate the flour or leavening? You will have a shitty cake.
You might think you are only skipping one workout day right? Well that’s why you have shitty results.
People that still try to build muscle at home instead of going to the gym always amazes me. That’s like trying to bake a cake without an oven.
Be honest to your goals, commitments, train often enough and you will get where you want to be!
I’m glad you made it to the end of this article by doing so it means you are committed to your self development and self improvement. If you found this article at all helpful make sure you go out and help someone else in return.