Are your workouts going stale? Have you reached a training plateau? Are you stuck at a certain weight in your bench press? Well, this simple tip can help.
Today, I'd like to pass on a simple weight training workout tip that can really help boost your workouts.
The tip that I'm about to share with you is no secret but it's something that's not really talked about that much in muscle or fitness magazines.
You see, it took me about 3 years to figure this one out and today, it's something that always provides me with hard, intense workouts.
Now, I don't even bother working out if this element of my training is not in place. That's how important I think this tip is and one that I know for sure will boost your workouts.
Now, I cant really say its a tip but more of a ritual. Its this little ritual that is mostly responsible for some of my best workouts. This ritual can mean the difference between a flat workout that doesnt feel good at all and a mind blowing workout that pumps my whole body up.
Im very surprised that this tip isnt really talked about at all in muscle magazines, fitness magazines, or other muscle building books.
Maybe, Im the only one who thinks of it as a tip...Anyways, all I know is that if you can apply this type of tip to your daily routine, your workouts will improve drastically.
Ok, lets get on with this weight training workout tip. This tip is something I like to call my pre workout ritual. That is, for every weight training session I do, this ritual must be performed. I say must because from years of trial and error, this type of pre workout routine works best for me.
Alright, lets say Im going to workout at 7:00 PM. I get home from work at about 4:30 PM and heres what Ill do. After a hard days work, Ill give myself 15 minutes to shut my eyes and relax. I dont go to sleep, but Ill sort of meditate with no interruptions. What I do here is shake off the days work problems and not let it stress me out.
I dont want to be thinking about work after this rest session because as soon as I start to think about work during my workouts, my workout dies. Instead of concentrating on the muscle moving the weight, youre too busy thinking about the file thats sitting on your desk. Cut everything out of your mind thats not related to the upcoming workout. You want to envision that your going to beat last weeks weights and repetitions and have the best workout of your life.
At about 5:00 PM, Ill have my dinner. Now, this meal has to be a clean, muscle building meal. This is very, very important . Ive had years of trial and error with this and if there is one thing I know about foods, is that the right ones can boost your workouts up by 50%. The wrong ones can drop your workouts by 60%. Today, if I dont have this meal before my workouts, and at the right time, I dont even bother working out. Yes, I know, it doesnt sound like a big deal but believe me, this meal is that important.
A clean meal doesnt have to be fancy but it must be healthy and from whole food sources. I figured out long ago that Macdonalds is not the best food to have before my workouts. Heres a sample meal of what Im talking about in terms of a clean, muscle building meal:
This meal ensures that my body stocks up on quality carbs, and protein. The thing about this meal is that as soon as Ive finished it, I dont feel stuffed and I dont feel tired. This is very important because if you have a meal that is heavy in fats and high carbs, youre going to start to feel tired and bloated as soon as youve finished it. This isnt good because after a hard days work or a full day at school, all you want to do is watch a movie and go to bed. You dont want this.
The worst part is that a high fat, high carb meal will carry right through to your workout, affecting the way you feel during the workout. I can tell you this, if you feel bloated or sick to your stomach during your workouts, your not going to get the results your looking for.
You want to finish your meal and feel good about it. Ill finish this meal at about 5:30 PM.
After the meal, Ill usually take it easy for about a half hour or so. Ill check my emails out or watch some T.V. This is very important - Dont go to sleep. By sleeping, your body is going to shut down and depending on your body, it will take some time to get going again. If you feel tired, take a shower. For some reason, I find that a shower really wakes me up for a workout, especially after a hard days work.
At around 6:15, Ill have my pre workout drink. These days, Im really into creatine drinks such as Dymatize Xpand or Nutrabolics NOZ. I think its because they dont really fill me up, and it really helps me with my pre workout energy levels. I find that if I have something too heavy, it gets me tired and bloated. However, these drinks fit the bill perfectly.
At 6:30 PM, Ill have one endothil cr tablet and get ready for the gym. By the time Im ready to hit the gym at 7:00 PM, Im usually really high in workout energy and ready to move some weight. Now, Ive tried using products that have caffeine in them but they seemed to upset my stomach and it affected my workouts - In a negatvie way. I wouldnt recommend you take any product that is loaded with caffeine because it may do more harm than good. There are some great pre workout drinks on the market and you can check out my personal reviews of some of these drinks at: Best Pre Workout Drinks
About 15 minutes prior to working out, I'll have two cups of water and I'm ready to attack the weights. Now, you have to remember that under no circumstance should you feel full and bloated when you start weight training. This is not the way to go when it comes to preparing for a workout. You should feel energized and ready to hit the weights hard.
Well, thats it. Ive found through a lot of trial and error that this kind of regime can really work wonders for a workout. Give it a try and come up with your own pre workout ritual. Once you get your pre workout ritual on track, youll have more energy for your workouts.
I highly recommend you check out Dave Ruel's resource, "Anabolic Cooking" because it is the only book dedicated to muscle building recipes and menus. It also has calorie specific meals so all you have to do is pick a meal plan and follow it. The recipes are super easy to make and best of all, they taste great. When it first came out, I immediately downloaded a copy and I have to tell you, I love 'em. I put together a quick 5 day menu plan, printed out the recipes and stuck them in a small binder. The recipes are right beside my kitchen table.
Read can read my review here .
There's over 200 recipes!! Here's a great example of what you can expect - Delicious peanut butter protein bar recipe.
Click here to check out Dave's muscle building cook book.
Need a Bit of Help?
Don't know where to start? Don't know which type of program to follow to reach your goals? Confused about what you should be eating? Let me help you. I can help you clear away the confusion and provide you with some expert advice on how to get started or what to do next. Just go to this page here and fill out the online form and hit submit. I'll get back to you as soon as I can (I won't collect your email address or spam you) - Blake
All the best and good luck,
As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.
Home > Diet and Nutrition > Diet and Nutrition Articles