10 Ways to Make Your Workout More Effective

These days, time is a commodity, and no matter whether you train at home, on the road or in the gym, every second you spend sweating is valuable. Use these 10 tips and suggested routines to develop your inner and outer athlete efficiently and effectively, and get in, get out and get on with your life.

Lift Heavy

Using a weight that is heavy enough to induce fatigue by the 12th rep is the sweet spot when it comes to time optimization. In this range, you’re recruiting more muscle fibers, making the workout more intense, and giving your body more potential to grow and improve. 

“To determine the correct weight for you, see whether you can do the exercise for 12 to 15 reps,” says Maurie Cofman, CMES, CES, TBMM-CES. “If you can do more, it’s too light. If the last two reps are challenging, it’s perfect.” Try a biceps workout that uses straight sets of standing dumbbell curls, EZ-bar preacher curls and seated dumbbell hammer curls. Do a warm-up set for each move using a lighter weight for about 20 reps, then increase your weight and do three to four sets of 10 to 12 reps per move.

Source link