10 Best Things to do During Every Workout
Summary
TLDRThis 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
🎧 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.
🏋️♂️ 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.
🏋️♀️ 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.
Mindmap
Keywords
💡Workout
💡Music
💡Progressive Overload
💡Distractions
💡Hydrate
💡Strength
💡Form
💡Full Range of Motion
💡Warm-up
💡Body Composition
💡Ego Lifting
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
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