After you start tracking your workout progress, it is difficult not to get in a mindset of heavier is better. Where heavier is better, sloppy and heavy is not better.
Slow Down Your Reps
This is the problem I believe most people struggle with in the gym. Also, it is the number one cause of injuries. We start lifting, and we try to out-do our personal best, or maybe even the guy standing next to us.
When this happens we start do things like arch our back on bench, or sway our hips on curls.
The solution is simple, lower the weight, and slow down the reps. Perfect form should always be your cadence. ESPECIALLY the negative of the rep. I cannot stress this enough. If you want to see your muscles grow, the negative of the rep has to be your “slow” point.
You should always control the weight, never let the weight control you.
Slow Down Your Rest
I am not recommending you rest for hours between sets, but you should be resting for at least a minute. The idea is time under tension. If you slow your reps down, then you will get fatigued faster, and you will need more time to recover.
This can seem to contradict fat burn, but here is the secret. Isolate different muscle groups. So for example on leg day, do some calf raises, then do some leg extensions… no rest needed. The muscle itself isn’t tired. It is the cardiovascular system that feels the burn.
Slow Down Your Research
I have the problem. I want to know what is the best workout, so I will do a workout for 1 week, then I will do a different one the next week. This issue with this…. if you are constantly changing your routine, it makes it very difficult to track your progress.
For example, If you do squats at the beginning of your workout one week, and at the end the next week, you will probably do less weight on your squats. The reason is obvious. You did them fresh one week, then you did them tired the next. So even though the workouts are similar, they aren’t the SAME.
Thanks for reading