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 can’t really say it’s a tip but more of a ritual. It’s this little ritual that is mostly responsible for some of my best workouts. This ritual can mean the difference between a “flat” workout that doesn’t feel good at all and a mind blowing workout that pumps my whole body up.
I’m very surprised that this tip isn’t really talked about at all in muscle magazines, fitness magazines, or other muscle building books.
Maybe, I’m 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, let’s 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, let’s say I’m going to workout at 7:00 PM. I get home from work at about 4:30 PM and here’s what I’ll do. After a hard days work, I’ll give myself 15 minutes to shut my eyes and relax. I don’t go to sleep, but I’ll 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 don’t 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, you’re too busy thinking about the file that’s sitting on your desk. Cut everything out of your mind that’s 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, I’ll have my dinner. Now, this meal has to be a clean, muscle building meal. This is very, very important . I’ve 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 don’t have this meal before my workouts, and at the right time, I don’t even bother working out. Yes, I know, it doesn’t sound like a big deal but believe me, this meal is that important.
A clean meal doesn’t have to be fancy but it must be healthy and from whole food sources. I figured out long ago that Macdonald’s is not the best food to have before my workouts. Here’s a sample meal of what I’m 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 I’ve finished it, I don’t feel stuffed and I don’t feel tired. This is very important because if you have a meal that is heavy in fats and high carbs, you’re going to start to feel tired and bloated as soon as you’ve finished it. This isn’t good because after a hard day’s work or a full day at school, all you want to do is watch a movie and go to bed. You don’t 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. I’ll finish this meal at about 5:30 PM.
After the meal, I’ll usually take it easy for about a half hour or so. I’ll check my emails out or watch some T.V. This is very important – Don’t 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, I’ll have my pre workout drink. These days, I’m really into creatine drinks such as Dymatize Xpand or Nutrabolics NOZ. I think it’s because they don’t 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, I’ll have one endothil cr tablet and get ready for the gym. By the time I’m ready to hit the gym at 7:00 PM, I’m usually really high in workout energy and ready to move some weight. Now, I’ve 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 wouldn’t 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, that’s it. I’ve 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, you’ll 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.
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Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.
Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.