Everyone wants to have a great workout and training session to improve overall health and fitness. Although, in order to go to the next level, most people assume that adding more weight is the only way to intensify your workout.
However, there will become a point in time that your body won’t be able to add any more weight or complete any extra volume of sets and reps. Instead, you need to find new ways to upgrade and improve your training regime to see continually results over time.
Here are some simple and effective ways to take your training sessions and workouts to the next level:
- Change your warmup:
It’s important to not just do a few stretches and a light form of cardio such as a quick jog. It’s essentially to warm up correctly by doing some dynamic stretches and foam rolling. This will help prepare your mind and your body to right preparation and focus it needs in order to give 100% when training in the gym, it will also help prevent injuries and improve overall performance.
Also remember to keep your warm-up sets short. Commonly, people complete to many sets and volume before they get to their working sets, which evidently wastes energy.
- Use Unilateral Exercises:
Most compound exercises target both arms or legs simultaneously like a bench-press or a squat. However, by training each arm or leg separately you can reduce imbalances and improve overall body composition and balance in your body. By doing this you also burn more calories as you must do every exercise twice- once on the right and once on the left. It also increases the activation of your core muscles to enhance your body’s overall strength, power and balance.
- Diversify your resistance:
Typically, people will think of resistance as just adding more weight to the barbell or increasing the weight while using dumbbells. However, there are many other great tools that should be used to add variety to your resistance training program.
Instead of doing front squats with a barbell, try doing front squats with two kettlebells instead. This will enable more core activation and upper-body development and overall better stability throughout the body. Another example could be doing band-resistance push-ups at different forms instead of doing the traditional forms of dumbbell bench-press. For example you could use the resistance of bands while doing a decline push-up or incline push-up instead of doing incline barbell bench-press or decline barbell-bench press.