10 Best Things to do During Every Workout

Summary

This video script emphasizes nine essential habits for maximizing workout effectiveness. It highlights the benefits of listening to music for performance enhancement, staying hydrated, and eliminating distractions. The importance of progressive overload, tracking workouts, maintaining proper form, and performing full range of motion exercises is underscored. Additionally, it stresses the significance of listening to the body to avoid injuries, optimizing exercise order, and warming up properly. The script concludes with a call to action for further assistance through the speaker's website.

Takeaways

• 🎧 Listening to your favorite music during workouts can improve athletic performance by delaying fatigue onset or increasing work capacity.
• 💧 Drinking water throughout your workout is crucial to replace lost fluids and can enhance performance, avoiding sugary sports drinks that don't offer significant benefits.
• 📵 Eliminating distractions, such as silencing your phone, helps maintain focus and reach a flow state for better workout efficiency.
• 💪 Progressive overload is essential for continuous improvement; it involves increasing the difficulty of your workouts over time to stimulate muscle growth.
• 📊 Tracking your workout performance is vital to monitor progress and ensure you are effectively applying progressive overload.
• 🏋️‍♂️ Maintaining good form during exercises is critical to prevent injuries and ensure effective muscle engagement.
• 🔍 Training through pain is generally not recommended; instead, listen to your body and adjust your routine to avoid overuse injuries.
• 🔄 Prioritizing exercises in your workout order can affect progress; compound exercises and those targeting larger muscle groups should be done first.
• 🔥 Performing full range of motion in exercises has been shown to be more effective for muscle growth than partial ranges of motion.
• 🌡 A proper warm-up, including raising body temperature and dynamic stretching, is essential to reduce injury risk and boost performance.

Q & A

What is the primary purpose of the video script?

The primary purpose of the video script is to provide tips and advice on how to optimize workout routines for faster results in building muscle, getting stronger, and improving overall body composition.

Why is it important to stay focused during a workout according to the script?

Staying focused during a workout is important because it helps to push oneself to the next level, prevents demotivation, and avoids hitting a plateau in progress.

What role does music play in enhancing workout performance according to the script?

Music can enhance workout performance by delaying fatigue onset, increasing work capacity, and boosting endurance, power, and strength. It is suggested that faster-paced motivational music is particularly effective.

Why should one avoid sports drinks and stick to water during a workout?

Sports drinks often contain high amounts of sugar which do not significantly improve performance. Water is recommended to replace fluids lost through sweat without adding unnecessary sugar to the diet.

How can eliminating distractions, such as checking a phone, improve a workout session?

Eliminating distractions like checking a phone can help maintain a flow state during the workout, prevent delays between sets, and ensure that the individual remains focused and committed to their training.

What is progressive overload and why is it essential for workout progress?

Progressive overload is the concept of gradually increasing the stress placed on the body during workouts over time. It is essential for progress as it provides the muscles with a reason to improve and develop, preventing a plateau in results.

How does tracking workout performance benefit an individual's training?

Tracking workout performance helps an individual remember the specifics of their previous workouts, ensuring they can maintain or increase the intensity and volume of their training, which is crucial for continuous improvement.

Why is maintaining good form during workouts important, and what are the risks of ignoring it?

Maintaining good form during workouts is important to prevent injuries and ensure that the targeted muscles are effectively engaged. Ignoring proper form can lead to preventable injuries and compromise the effectiveness of the workout.

What does the script suggest about the range of motion during exercises?

The script suggests that performing exercises through a full range of motion is better for building muscle compared to partial reps, as evidenced by research showing greater muscle gains with full range of motion.

How should one listen to their body during workouts according to the script?

Listening to the body during workouts involves paying attention to signals of discomfort or pain, which may indicate that something is wrong. It is advised to avoid training through pain and to find alternative exercises that do not cause discomfort.

What is the recommended order of exercises in a workout routine, and why?

The recommended order is to perform lower rep, heavier weight exercises before higher rep, lighter weight ones, and to prioritize compound exercises targeting larger muscle groups before isolation exercises. This order helps to maximize progress and prevent fatigue from limiting performance on more important lifts.

Why is a proper warm-up important before starting a workout, and what are its benefits?

A proper warm-up is important to reduce the risk of injury, boost performance, improve flexibility, blood flow, oxygen availability, and nervous system efficiency. It should involve raising body temperature and may include dynamic stretches and warm-up sets for the first exercise of the workout.

Outlines

00:00

🎧 Boosting Workout Performance with Music

The first paragraph emphasizes the importance of focusing on the right aspects during workouts to avoid plateaus and demotivation. It suggests that listening to favorite music can significantly improve athletic performance by delaying fatigue onset or increasing work capacity. Studies show that faster-paced motivational music is particularly effective in enhancing endurance, power, and productivity. The speaker shares personal experiences where creating a new playlist led to personal best strength gains, and recommends updating music playlists to maintain motivation. Additionally, staying hydrated by drinking water throughout the workout is advised over sports drinks, as research indicates limited benefits from intra-workout carbohydrates. Eliminating distractions, such as turning off phone notifications, is also crucial for maintaining focus and achieving a flow state during workouts.

05:01

🏋️‍♂️ Progressive Overload and Its Impact on Muscle Growth

This paragraph discusses the concept of progressive overload, which is essential for continuous improvement in workouts. It explains that increasing the difficulty of workouts over time by lifting heavier weights, increasing reps or sets, or decreasing rest time stimulates muscle growth. The speaker highlights the relationship between strength and muscle size, citing research that shows a strong correlation between the amount of weight lifted and muscle mass. Tracking workout performance is also emphasized as crucial for monitoring progress and ensuring that the workout is becoming progressively more challenging. Maintaining proper form during exercises is stressed to prevent injuries, especially for men who are more prone to weightlifting injuries. The paragraph concludes by advising against training through pain, suggesting that listening to the body and avoiding pain is a safer approach to training.

10:03

🏋️‍♀️ Prioritizing Exercises for Optimal Muscle Growth

The third paragraph focuses on the importance of exercise order in a workout routine. It advises prioritizing exercises targeting lagging muscle groups earlier in the workout for better progress. Two general rules are provided: first, perform lower rep, heavier weight exercises before higher rep, lighter weight ones; second, do large muscle group and compound exercises before isolation exercises. This order ensures that the muscles are fresh and can handle the heavier loads required for compound movements. The paragraph also emphasizes the importance of a proper warm-up, including raising body temperature, dynamic stretches, and warm-up sets for the first exercise of the workout. This approach helps reduce injury risk and boosts performance by improving flexibility and muscle activation.

Keywords

💡Workout

A workout refers to a session of physical exercise, typically aimed at improving fitness, strength, or overall health. In the context of the video, the term is central to the discussion, as it encompasses the activities and strategies that one should follow to achieve better results in muscle building, strength gains, and overall body composition.

💡Music

Music is the art of arranging sounds in time to produce a composition. In the video, it is highlighted as a tool to enhance workout performance. Studies mentioned in the script suggest that listening to music, particularly faster-paced motivational tracks, can delay fatigue onset, increase work capacity, and boost endurance and strength during workouts.

💡Progressive Overload

Progressive overload is a training principle that involves gradually increasing the stress placed upon the body during exercise to cause muscle growth and strength gains. The video emphasizes the importance of making workouts progressively harder over time, either by increasing weight, reps, sets, or decreasing rest time, to stimulate muscle development.

💡Distractions

Distractions refer to anything that can draw one's attention away from the task at hand. In the video, distractions, such as checking a phone during workouts, are discouraged as they can disrupt the flow of a workout, leading to longer workout times and reduced focus, which are detrimental to achieving optimal results.

💡Hydrate

Hydrate means to supply or be supplied with water. The script advises drinking water throughout workouts to replace fluids lost through sweat, which is crucial for maintaining performance. It also cautions against consuming sports drinks high in sugar, which do not significantly benefit performance.

💡Strength

Strength refers to the physical power of a person or muscle. The video discusses the relationship between strength and muscle size, emphasizing that focusing on increasing the weight lifted over time is a key strategy for building muscle mass.

💡Form

Form in the context of exercise refers to the correct technique or posture used during a movement. The script stresses the importance of maintaining good form during workouts to prevent injuries and ensure that the muscles are being worked effectively, rather than compromising technique for the sake of lifting heavier weights.

💡Full Range of Motion

Full range of motion means performing an exercise through its complete arc of movement. The video cites research showing that exercises performed with a full range of motion are more effective for muscle building than partial reps, as they allow for greater muscle activation and development.

💡Warm-up

A warm-up is a period of light exercise designed to prepare the body for more intense activity. The script recommends a proper warm-up to reduce injury risk and enhance performance by improving flexibility, blood flow, and nervous system efficiency. It also advises against static stretching, suggesting dynamic stretches and progressive warm-up sets instead.

💡Body Composition

Body composition refers to the proportion of different components in the body, such as muscle, fat, and bone. The video discusses how the right workout strategies can improve body composition, implying a balance between muscle mass and fat content for optimal health and appearance.

💡Ego Lifting

Ego lifting is the act of lifting weights that are too heavy for proper form, driven by a desire to impress others or oneself. The script warns against this practice, as it can lead to injuries and compromised muscle development, emphasizing the importance of lifting weights that allow for maintaining good form.

Highlights

Listening to favorite music during workouts can improve athletic performance by delaying fatigue onset or increasing work capacity.

Faster paced motivational music is more effective in boosting workout performance compared to slower paced music.

Drinking water throughout the workout helps replace fluids lost through sweat and benefits performance.

Eliminating distractions, such as putting the phone on silent, can significantly increase workout focus and efficiency.

Applying progressive overload by continuously increasing workout difficulty is crucial for muscle growth and strength gains.

Tracking workout performance is essential for ensuring progress and adjusting training regimens.

Maintaining good form during workouts prevents injuries and ensures effective muscle engagement.

Performing exercises through a full range of motion is more beneficial for muscle growth than partial reps.

Listening to the body's signals during workouts helps prevent overtraining and injury.

Optimizing the order of exercises in a workout can enhance progress on targeted muscle groups.

Focusing on getting stronger through resistance training is closely related to muscle size gains.

A proper warm-up reduces injury risk and boosts performance by improving flexibility and blood flow.

Avoiding static stretching before workouts can prevent reduced performance and potential injury.

Dynamic stretches as part of the warm-up routine can improve muscle activation without impairing strength.

Starting the workout with warm-up sets for the intended exercises helps in safely lifting heavier weights.

Adjusting diet and training regimens over time according to progress and goals is necessary for continued success.

Utilizing done-for-you programs and coaching can provide structured guidance and accelerate fitness results.

Transcripts

what you do during your workout will

determine how fast you build muscle get

stronger and improve your overall body

composition and if you focus on the

wrong things during your workout you're

gonna slow down your progress get

demotivated and eventually hit a plateau

that's why today i want to go over nine

things that you should do during every

single one of your workouts to get

faster results and the truth is we can

talk about the structure of your workout

all day long but if you're not focused

or in the zone during your workouts it's

going to be very difficult to push

yourself to the next level and see those

results that you're after that's why the

first simple scientifically proven tip

is to listen to your favorite music

during every workout many studies show

that simply putting on some headphones

and listening to your favorite songs can

actually improve athletic performance

the music is able to boost performance

most likely in one of two ways by either

delaying fatigue onset or increasing

work capacity according to a study led

by well-known sports psychologists the

effect of music led to higher than

expected levels of endurance power

productivity or strength and there are

many other studies that point in the

same direction and come to the same

conclusion specifically the research

shows that music can increase strength

endurance and faster paced motivational

music has been shown to boost workout

performance better than neutral or

slower paced music for example in a

study that looked at the effect that

music had on how high the participants

chose to ramp up their speed on a

treadmill the researchers found that

while listening to faster paced music

participants were able to increase their

pace and distance traveled without

becoming any more tired aside from

increased energy and motivation music is

able to reduce fatigue most likely

because it helps distract you from the

pain that a particular exercise is

causing you and this fits very well with

my personal experience some of my

personal best strength gains have come

right after i spent a good amount of

time creating a brand new playlist full

of new songs that would really help pump

me up so if you've been listening to the

same songs for months now i suggest that

you spend some time searching for new

music that actually motivates you

because i believe it makes a huge

difference that's hard to fully quantify

in studies something else that you'll

want to do is drink water throughout

your workout this will help you replace

fluids that you lose through sweat and

that has a beneficial effect on

performance if you don't sweat much

during your workout this isn't quite as

important but either way definitely

don't make the mistake of getting a

sports drink full of sugar instead of

water because research doesn't show much

of a beneficial effect from

intra-workout carbohydrates which are

carbs that you take in specifically

during your workout so unless you're

really low on carbs in general it'll

only add extra sugar to your diet

without improving performance so stick

to water especially when you're sweating

another simple but highly powerful tip

to increase focus is to eliminate

distractions during every workout and

mostly this is done by putting your

phone on silent and listening to a set

playlist so you don't have to keep

checking on your phone it's very common

for people to come into their workout

ready to train hard and then when they

go to check their phone for just a

minute an unexpected email or message

pops up which leads to a significant

delay between sets not only does this

mean that your workout will last much

longer than it has to but these kinds of

distractions also prevent you from

reaching a flow state or they can pull

you out of that flow state which takes

time to get back into and like i said if

you're not focused it doesn't matter if

you have the best workout routine in the

world you're not going to give it your

best which is more important it's no

surprise that your phone can decrease

focus since research clearly shows that

having a smartphone within reach can

reduce available cognitive capacity so

set your phone to play your music and

don't check it again until the end of

your workout as far as the workout

itself something that you absolutely

must do to see progress is apply

progressive overload this essentially

means that you need to make your workout

harder over time and continuously place

more stress on your body than what it's

used to by doing that you give your

muscles a reason to improve and develop

but without doing that your body would

much rather not waste precious energy on

building and maintaining more

metabolically expensive muscle tissue so

you won't see the results that you were

hoping for now there are many ways you

can apply progressive overload for

example you can try to lift heavier

weights over time alternatively you can

try to keep the weight the same and

increase the number of reps or the

number of sets that you perform per

workout you can keep reps sets and

weight load all the same and simply

decrease rest time between your sets you

can also increase training frequency and

for example hit your legs three times a

week instead of twice a week to add more

of a stressor to your lower body and

stimulate growth and there are other

ways too like increasing range of motion

for your exercises or reducing stability

but by far one of the most effective and

most straightforward ways to apply

progressive overload and build muscle as

a natural is by focusing on getting

stronger which essentially is the point

of resistance training to begin with and

the science confirms that there's a

close relationship between strength and

size that's why research has found that

the more weight that participants can

bench press the more mass they typically

have on their pecs there's also other

evidence that shows that there's a

strong relationship between fat free

mass and performance in olympic weight

lifters and this relationship is even

more obvious in power lifters with an 85

to 95 percent correlation between the

amount of fat free mass or essentially

the amount of muscle mass that these

power lifters have and the amount that

they're able to lift that's close to a

hundred percent correlation so if you

want to gain muscle focus on getting

stronger by simply increasing the weight

you use over time consistently adding a

small amount of weight like the two and

a half pound plates on each side of the

bar every now and then will add up to

big strength and size gains over time

now since progressive overload is so

important tracking your workout

performance is another thing that you

should do every workout to maximize your

results without tracking your progress

you might not remember how much weight

you used and exactly how many reps you

performed during your last workout let

alone the workouts that you performed

weeks months or even years ago the main

things to track are the exercises you

did how much weight you used and how

many sets and reps you performed so keep

it super simple you can just track your

performance with a notebook and a pen

there are of course apps that you can

use but again we want to minimize phone

distractions so a simple journal or

notebook could work a lot better now

even though you'll want to ensure

progressive overload it's also very

important to not get sloppy and to

maintain good form during every workout

so no ego lifting don't try to lift more

weight than you actually can keep in

mind that most of the injuries that

happen are preventable because most of

the time they're the result of ignoring

proper form and instead having your ego

take over ego lifting is a real problem

specifically for guys data shows that as

of 2019 more than half of all gym

members are female but according to

research men are six times more likely

to suffer a weightlifting injury

compared to females so while it might be

tempting to increase the weight on the

bar at all costs it's not worth it if

your form becomes compromised with that

said you should also be struggling so

your last one to two reps for every set

may look a little sloppy because you're

pushing yourself through fatigue but if

you're performing quarter reps or

rounding your spine during deadlifts

it's a sign that you need to drop the

weight and work your way back up with

proper form speaking of quarter reps

you'll want to perform almost all your

exercises through a full range of motion

during every workout research is clear

on the fact that going through a full

range of motion is better than a partial

range of motion for example one study

had two groups perform the same exact

bicep workouts for 10 weeks the only

difference between the groups was that

one group did partial reps and the other

did full reps and the participants in

the full range of motion group ended up

building more muscle on their biceps in

another similar eight week long study

the legs were tested with exercises like

squats lunges and leg presses again the

only difference between the groups was

that one was performing partial reps

while the other one did full reps once

again participants that performed full

reps gained much more muscle on their

legs another important thing that you

should be doing during every single

workout is listening to your body you've

probably heard the tagline no pain no

gain and while it is true that you need

to train hard to see results that

doesn't mean you should ignore signals

from your body during some workouts a

certain joint might feel achy or you

might feel weaker than normal for a

whole string of workouts these signals

tend to happen for a reason often it's

your body indicating that something's

wrong which is why you shouldn't ignore

it for example let's say your elbows

hurt during skull crushers or your

wrists hurt during barbell curls even

though you can try to train through that

pain it's probably better to find an

alternative exercise that doesn't cause

pain so instead of skull crushers you

could perform another tricep exercise

like the cable push down or cable

overhead tricep extensions believe it or

not it's generally a bad idea to train

through pain research indicates that

listening to your body and avoiding pain

is a very good way to auto regulate your

training when you're injured and even in

some rare cases where training through

the pain can be beneficial for

short-term recovery from an injury it

turns out that not training through pain

provides similar long-term results

according to a 2017 meta-analysis so not

training through pain is safer and in

the long run doesn't negatively affect

your results this is especially true for

strength training injuries as most

strength training injuries are overuse

injuries keep in mind i'm not saying to

skip workouts since there's almost

always something else that you can do

that doesn't cause pain even if you have

a broken foot you can still work more on

your upper body while your foot recovers

now another important thing to do is to

optimize the order of your exercises for

each workout meaning not all exercises

should be given the same level of

priority the main reason for this is

that you make better progress on

exercises and muscle groups that you

train first in a workout on the other

hand exercises and muscles that you

train later on in the workout will

progress at a slower rate so if you have

a lagging muscle group that you want to

see grow it's really helpful to set up a

workout structure that'll allow you to

position exercises targeting that muscle

closer to the beginning of your workout

just keep two general rules of thumb in

mind one is that it's better to perform

your lower rep heavier weight exercises

before you perform the higher rep

lighter weight ones doing higher rep

training before your heavy lifts

actually hurts your performance on the

heavier loads and you would think that

the same would apply vice versa but when

you do heavy low rep sets first and then

perform your higher rep exercises

afterwards it actually doesn't

negatively affect you in the same way

the second thing you want to remember is

that it's typically best to position

your largest muscle groups and compound

exercises first before moving on to

isolation exercises targeting that same

muscle so even if your goal is to build

bigger biceps if you happen to structure

your workouts with barbell rows in the

same day it's typically best to position

them before your bicep curls since rows

also recruit the very large muscles of

your back in addition to the biceps and

they typically require much heavier

weight loads so it's best to do them

first while you're still fresh on the

other hand pre-fatiguing a muscle with

an isolation exercise first creates a

weak link during the compound movement

which reduces work capacity and muscle

activation finally last but not least

you want to make sure you take 5-10

minutes to perform a proper warm-up this

will help you reduce your risk of injury

and it'll actually help boost

performance by improving flexibility

blood flow oxygen availability and

nervous system speed and efficiency just

make sure that you're not relying on

static or isometric stretches because

they can actually reduce performance

plus even though you've been taught

since you were a kid in gym class to do

these kinds of stretches a meta-analysis

of over 360 studies wasn't able to find

that static stretching had any

beneficial effect on injury prevention

so instead of static stretching step one

is to just raise your body temperature

you can do this by walking on a

treadmill doing some jumping jacks or

even getting into a sauna raising your

body temperature improves blood flow to

your muscles your metabolic activity

your muscle activation and of course

flexibility step two isn't mandatory but

you can include dynamic stretches which

are essentially active stretches that

don't impair strength power or endurance

an example is performing frankensteins

to warm up your hamstrings instead of a

static sit and reach again you don't

have to do these but you definitely want

to do step three which is to

progressively perform warm-up sets

specifically for the exercise that you

start your workout with i recommend

anywhere from three to five warm-up sets

leading up to the weight that you want

to use the first set would be really

light for example using just the weight

of the barbell itself and each warm-up

set after that you should up the weight

proportionally getting closer and closer

to the heavy weight load that you intend

to lift for your actual sets so those

are nine things you should do during

every single workout and keep in mind

whether your main goal is fat loss or

building muscle you will need to adjust

your diet and training regimen over time

as things change so if you want to skip

all that trial and error or if you just

need any extra help in general you can

head on over to my website where we have

everything from done-for-you programs

that are helping my clients drop 20

pounds or 5 of their body fat in just 42

days to one-on-one coaching and

maintenance plans for longer term goals

to find out more you can click the link

below in the description or you can head

on over to my website directly at

gravitytransformation.com i'll see you

guys soon

[Music]

you