Thread
5 tips to improve your training sessions.
THREAD ⬇️
THREAD ⬇️
1) Caffeine.
Caffeine is a powerful stimulant pre workout and the benefits on performance have been shown for numerous years.
This can’t paper over the cracks from awful sleep and nutrition, so don’t even go there.
Caffeine is a powerful stimulant pre workout and the benefits on performance have been shown for numerous years.
This can’t paper over the cracks from awful sleep and nutrition, so don’t even go there.
3MG per KG of body weight 30-60 minute before your session is a good place to start.
So for me at 100kg, that would be around 300MG of caffeine.
I prefer it from coffee and have never been a fan of these pre workout powders loaded with shite.
Just don't be reliant on it.
So for me at 100kg, that would be around 300MG of caffeine.
I prefer it from coffee and have never been a fan of these pre workout powders loaded with shite.
Just don't be reliant on it.
2) Carbs pre workout.
Carbs are the body's primary and preferred source of fuel.
They are also extremely anabolic.
If maximum performance and muscle growth is your goal, eat carbs before you train.
Carbs are the body's primary and preferred source of fuel.
They are also extremely anabolic.
If maximum performance and muscle growth is your goal, eat carbs before you train.
You’re gonna be able to train harder, lift more weight for more sets and reps which ultimately leads to more muscle growth.
I like to see people eat around 1g of carbs per KG of body weight around 2-3 hours before training.
There's a reason the best athletes prioritise carbs.
I like to see people eat around 1g of carbs per KG of body weight around 2-3 hours before training.
There's a reason the best athletes prioritise carbs.
What about fasted training?
Don’t do it unless you absolutely have to.
It’s like driving a car with a flat tyre.
Sure you can do it, but it’s gonna make the journey a lot slower and more annoying.
Don’t do it unless you absolutely have to.
It’s like driving a car with a flat tyre.
Sure you can do it, but it’s gonna make the journey a lot slower and more annoying.
If you have to and train early in the morning?
Make sure your last meal the night before is higher in carbs.
Even intra workout fluids like dextrose and maltodextrin can come in clutch here.
You don't get a medal for training fasted.
Make sure your last meal the night before is higher in carbs.
Even intra workout fluids like dextrose and maltodextrin can come in clutch here.
You don't get a medal for training fasted.
3) Hydration.
Even just a 1-2% loss of hydration status can negatively impact your performance.
We don’t wanna be in the gym feeling like a crusty turd.
The body is very good at letting you know it’s thirsty but the thirst signals can lag upto 30 minutes behind.
Even just a 1-2% loss of hydration status can negatively impact your performance.
We don’t wanna be in the gym feeling like a crusty turd.
The body is very good at letting you know it’s thirsty but the thirst signals can lag upto 30 minutes behind.
Make sure you’re drinking enough fluids in the build up to your training session.
Look out for things like dry mouth and yellow pee as warning signals that you’re dehydrated.
Also electrolytes before you actually start training.
Magnesium, potassium and sodium etc.
Look out for things like dry mouth and yellow pee as warning signals that you’re dehydrated.
Also electrolytes before you actually start training.
Magnesium, potassium and sodium etc.
4) Focus.
Half of you are going to the gym with the wrong attitude from the get go.
Using it as a place to socialse and fuck around.
This won’t get results at all.
You’re there to work, and to force your body into growing.
Half of you are going to the gym with the wrong attitude from the get go.
Using it as a place to socialse and fuck around.
This won’t get results at all.
You’re there to work, and to force your body into growing.
Do whatever you need to get in the zone.
Headphones in, phone on airplane mode and get after it.
Surely you can live without texting or scrolling social media for an hour?
Headphones in, phone on airplane mode and get after it.
Surely you can live without texting or scrolling social media for an hour?
5) Beat the logbook.
You need to know what you did last week before you enter the gym.
Take a pic/screenshot of your records.
You've gotta do everything in your power to beat your performance from last week.
You need to know what you did last week before you enter the gym.
Take a pic/screenshot of your records.
You've gotta do everything in your power to beat your performance from last week.
This is just another way to ensure that you’re training hard enough and overload is actually happening over time.
Too many people are just wandering in the gym and doing what they “feel” like on any given day.
This approach will not cut it if you want real results.
Too many people are just wandering in the gym and doing what they “feel” like on any given day.
This approach will not cut it if you want real results.
Get serious and fight tooth and nail with your logbook over time.
In the words of british bodybuilding legend Jordan Peters.
"DO NOT MISS"
In the words of british bodybuilding legend Jordan Peters.
"DO NOT MISS"
