Wednesday, June 4, 2014

Nashville Personal Training | 8 Tips to Feel Like A Champ

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You walk into the gym.

After looking around the floor, you automatically become intimidated- there's a bunch of “fit people” training as if they can get even more ripped than they already are.

You have your workout in your hand but that social anxiety starts to kick in because you don't want to look like a fool doing everything wrong.

This egocentrism isn't anything strange.
The best way that I've found to combat it is to know what you're doing.

Confidence comes from trusting yourself. You'll trust yourself more when you don't have any unexpected (bad) surprises and can anticipate how everything will go.

To help you out with that, take these eight tips to your next training session to feel like a champ and anticipate success.


  1. Religiously Practice Good Form
    Rounded backs, squatting on your toes, overarching the lower back, partial pressing, etc.
    You can't advance if the form you're using for the exercise is off. And if you can't advance, you'll be setting yourself up for below sub-par results. Take the time to learn or be taught the correct pattern of movement and attempt to perfect it with each session. Crawl >> Walk >> Sprint!

  2. Know The Basics
    Squatting, hip hinging, lunges, rows, presses, chin-ups, and dips are a MUST in building a great physique. Workout DVDs that are basically glorified versions of prancercise won't cut it. The above movements and variations of them should be the bread and butter in your training program. After you learn them and master them, that's when you can play with things such as rep range and tempo.

  3. Do Full Range of Motion
    When you squat, go deep. So deep that your butt goes pass your knees. For pushups, go all the way down and come all the way up. Muscle growth is greater when you use full range of motion. Coming all the way down in a movement is the stretching part. And coming all the way up in the contraction part. Going all the way with those 2 things give you the most out of the exercise.
    Once you get that down packed, then you can extend your set by doing what I call half-reps. This is coming all the way down in the movement and coming up only half way.
    What this does is keeps tension on the muscle which will make it sexier and stronger.

  4. Flexibility
    Your warm up should be time spent doing dynamic stretching and your cool down should be static stretching. Staying flexible will lessen your risk of injury. 

  5. Change every now and then
    Now and then meaning every 4 or 6 weeks. You have to stimulate your body in different ways. Find out the different variations of an exercise and cycle through them. You'll progress and keep your workouts nice and fresh.

  6. Be patient
    Progress is a process. Staying consistent will bring about the greatest improvements. Improve by at least 5% every workout- more sets, extra reps, more weight, or an advance version of an exercise. When you look up, you'll be exactly where you want to be.

  7. Train Hard
    Whatever you're doing, you can do more. Trust me. You'll advance faster when you push your limits. This doesn't mean to kill yourself in every workout.
    But sometimes you have to FAIL. By fail I mean working out to failure. Perform an exercise to the point where you can't get another rep in. That's where the magic happens.

  8. Find a coach
    Training with someone who can push your limits is priceless. Naturally, when you see someone do something better than you, it pushes you to to do better. Surrounding yourself with someone more knowledgeable will only force you to excel. There's always something new to learn and some way to improve. There's no other great use of your time.

Love, peace, & chicken grease,

-Rickey

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