When you first started lifting, every time you stepped into the gym you probably experienced a slight improvement in physical performance. Every wonder why? This is because the further you are from your genetic potential, the quicker your body adapts to exercise. The muscles that previously had not been utilized are put to work and of course each and every time you train you fine tune your technique.
As you begin to transition from beginner to intermediate and then intermediate to advanced, you will often notice that improvements in performance gradually lose momentum. This is simply because in genetic terms you are reaching your physical peak. To some this becomes extremely frustrating as effort vs reward suddenly becomes relatively imbalanced. While there is absolutely nothing you can do in terms of your genetics, there are a few tricks you can try that may give you an instant boost in performance.
When it comes to pulling exercises its obvious you need to grip the bar tightly.. you’re not going to be able to deadlift much with a loose grip. You should also grip the bar tightly when performing pushing exercises. E.g Bench Press, Dumbbell Press etc.
Gripping the bar as hard as you can creates a chain-reaction of increased tension and stability all the way up your arms and into your shoulders. This in turn provides a more solid base from which to work. By eliminating unnecessary movement (wobbles and shakes) you don’t have to waste any energy stabilizing the bar and can instead focus all your energy on driving the bar in the most efficient manner.
Listening to music can dramatically increase your physical performance both in and out of the gym. One of the key benefits to listening to music whilst lifting is that it creates dissociation and in turn diverts the mind away from the feeling of fatigue. Sports scientists at Brunel University in the UK, demonstrated that listening to music can “reduce your rate of perceived effort by 12% and improve your endurance by 15%” Source: The Health Sciences Academy.
Incorporating pre workout into your routine can take your performance to the next level. Some key ingredients to look out for in your pre workout are:
Beta-Alanine helps muscles contract with more force, in turn promoting muscle strength, endurance and power.
Creatine is one of the most researched supplements on the market today. Numerous studies have shown that incorporating creatine into your routine can increase the strength, speed, power and size of your muscles.
This amino acid is readily converted in the body to NO, which in turn will provide you with a great muscle pump.