6 TIPS FOR MORE EFFECTIVE WORKOUTS
A lot of people are working out enough, they’re just doing ineffective workouts.
That means you’re putting in the work, but not getting the results you deserve. #frustrating
Before we dive into the details… This blog post is based on the notes from our recent podcast on the same subject. Check it out on YouTube HERE, Apple HERE, or Spotify HERE.
6 Signs your workouts might not be effective:
You’re not able to lift heavier weights.
Your form & flexibility aren’t improving.
You’re not noticing your endurance getting better.
You’re not seeing more muscle definition.
You’re always getting hurt.
You’re not motivated to work out.
6 Tips for more effective workouts:
1) Have a plan to follow - invest!
Eliminates decision fatigue
Increases consistency
Gives you clear guidance like saving for retirement or doing a bible study, or building a house.
Gives you accountability to stick with it
2) Do a general warmup before you start
Sets the intention for the workout
Increases blood and oxygen flow - Makes you more efficient at using nutrients
Increases range of motion - Get the most out of every exercise
Raises body temperature - Can use more intensity in each set
Preps the muscles you’ll use so your sets are more effective
Reduces risk of injury so you can train more consistently
Sample Warmups
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Press Day Warmup Example Heart rate up, shoulder focus, mobility. 2 Rounds for quality of: 20 Jumping Jacks 10 Push Ups 10 Hollow Rocks 20 Band Pull Aparts THEN 10 Spider + Reach per side |
Squat/DL Day Example Hamstring focus, pull up volume, mobility. 2 Rounds for Quality of: 10 Good Mornings 5 Inch Worm Push Ups 10 Air Squats A Hard Set of Pull Ups THEN :60 Couch Stretch per side |
Conditioning Day Example Calf and hammie focus, full body movements, bonus mobility. 2 Rounds for Quality of: 5 Inch Worm Push Ups 10 Air Squats 15 Sit Ups 20 Band Pull Aparts THEN Run through ANY of the following stretches for quality: Down dog hold, Figure 4 Hold, Straddle Stretch Calf Drivers |
3) Do you heavy compound lifts first
Less overall fatigue leading to more effort per set
Less carryover fatigue from other exercise leading to more motor unit recruitment / more gains
You’ll be able to make more linear progress when you prioritize them first
Research says you release more anabolic hormones when you do your heavy lifts first
Less likely to make a mistake and get hurt because you’re tired
4) Understand the intent of your conditioning
3 Energy systems
Phospogen - Short Intense bursts - 10 seconds (sprint, 1rm, Max jump) - uses stored ATP and Creatine phosphate for energy
Glycolytic (anaerobic) - ~2 minutes of energy (400m sprint, 20 rep squats, Assault bike intervals) Uses glycogen stored in the muscles, but builds up lactate and hydrogen quickly.
Oxidative (aerobic) beyond 2 minutes - 5k run, long bike, 20 minute AMRAP - uses oxygen to free the energy in fat and carbs for use.
Don’t turn an anaerobic workout into an aerobic effort. Don’t turn a short intense workout into a glycolytic effort.
Get more out of your workouts by understanding the stimulus and attacking it!
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INTERVAL EXAMPLE Work for ~4 minutes, rest 1 minute, repeat. 3 ROUNDS FOR TIME OF: 400m Run 30 Double or Single Unders (or Jacks) 20 KB/DB Sumo Deadlift High Pulls 10 Down/Ups (burpee minus the jump) Rest 1 minute between rounds DOMAIN: ~4 minutes per round + 1 minute rest. 15 minutes total. |
STEADY STATE EXAMPLE Work at a steady pace for the duration of the workout. AMRAP x 20 minutes: 10 to 15 Tricep Extensions 10 to 15 Alt Hammer Curls (right + left = 1 rep) 15 Box Jumps (or steps) 400m Run DOMAIN: 4-5 minutes per round |
FOR QUALITY EXAMPLE Moving for quality rather than speed. 3 TIMES THROUGH THE CIRCUIT: :45 Suitcase Hold each side Seated Dumbbell Press 10 to 15 Reps :30 of Bench Dips moving for quality Seesaw Band Curls 10 to 15 reps per side Rest at least :60 to :90 between sets |
5) Rest Enough Between Sets
You might think that a workout where your heart rate is high for a longer time is more effective but it’s not, that’s aerobic conditioning.
A more effective strength workout has enough rest between sets so you’re confident you can put in a hard effort, not limited by cardio or muscular endurance
Compound lifts 3-10 minutes rest
Accessory lifts - 1-3 minutes rest
What to do during rest? Set up your next exercise or break down your previous exercise
6) Bring the heat!
Effort controls effectiveness - 30 bicep curls that were HARD, are more effective than 100 that were easy.
For hypertrophy there are significantly better results @ 1 or 2 reps in reserve vs. 5 or more.
For strength, 3-5 reps left in the tank is perfect.
Bring the heat in your conditioning too
If you need a workout program that actually works, check out our Free 5-Week Program “Arms, Abs, &… you know the rest”. Just click the picture below!
Have a great day!
Jonathan & Blakley
Owners- Digital Barbell
