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How to Improve Resistance Training
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10 Methods to Improve Resistance Training
1) Feed The Machine
Immediately after lifting, take in 15-40 grams of protein, 40-120 grams of carbs, and less than five grams of fat. If you can eat a second meal within the hour, take in the minimal amounts, if you can't eat again for 2 or 3 hours, take in the maximal amounts. Doing a lengthy cardio session immediately after lifting will do nothing but eat away your muscle mass.
2) Strive to Achieve Muscular Balance
Don't neglect any muscle groups. A lack of muscular balance will lead to poor posture and a high risk of injury.
3) Carefully Monitor your Strength Gains and Plan your Workouts Accordingly
As your strength increases, your recovery time also increases. You can't achieve a new personal record in every lift every week, so don't try. Instead, plan on hitting new records every 2-6 weeks. If you aren't making any strength gains, you should reevaluate your entire program, unless simply want to maintain your current level of fitness.
4) Slow Down the Negative
The lowering phase of the lift (negative, eccentric) has been shown to have the greatest impact on muscle growth. Take 4-5 seconds to lower the weight to ensure that you are getting the most out of each rep and reduce strain on your tendons. If you prefer faster reps, you can still use the slow negatives as a change of pace.
5) Personalize your Time Under Load (TUL)
TUL is the total duration of a set. This is determined by multiplying the number of reps by the number of seconds per rep (8 reps X 6 seconds per rep = 48 seconds TUL). For hypertrophy, or muscle gain, the average TUL should be 40-90 seconds. The optimal TUL varies from muscle group to muscle group and person to person.
6) Complete your Workout in 50 Minutes or Less
This excludes your warm-up and cool-down. After approximately 40 minutes of strength training, your testosterone levels drop dramatically and your cortisol levels (which can break down muscle tissue) begin to rise. If you stop your workout at 50 minutes, you will avoid a potentially devastating hormonal environment. As Olympic strength coach Charles Poliquin said, "If your workout takes more than an hour, you're not working out, you're making friends."
7) Do some Unilateral Work
By training one arm or leg at a time, you can pinpoint and correct any strength imbalances you have. This should lead to better long-term progress on all your lifts.
8) Get Adjusted
If you have any nagging overuse injuries that won't go away, a chiropractic adjustment may help. If your bones and joints aren't in alignment, you won't distribute force properly which can limit your strength, stability, and lead to injury.
9) Don't Overlap Exercises
How many times have you included the bench press, dumbbell bench press, and machine bench press in the same workout? Doing them together is redundant and will hurt your recovery. A better combination would be bench press, dumbbell incline press, and dip. You can then alternate the bench press with the dumbbells and/or machine bench press in subsequent workouts.
10) Write it Down
If you don't track your progress, it is hard to measure progress and impossible to personalize your workout. You should track the obvious, such as weight and reps, but also rest periods, tempo, bodyweight, even attitude. The more information you track, the more helpful it will be in maximize your progress.