Take a private coach! In an economically prosperous society for everyone, this is the only advice I would give to an athlete wishing to improve his performance. Unfortunately, we are far from this utopian vision and few people can afford to hire the services of a private coach.
Fortunately, the famous D system is here! In this case, it is characterized by the exchange of information between more or less seasoned practitioners.
The problem is the too great diversity and sometimes the antagonism of the lessons that flow from it. Indeed, what works for one will not necessarily work for the other. There are nevertheless some constants which seem to win unanimity. We will approach them in 10 points.
How To Optimize Your Weight Training Sessions?
# 1 - Eat Properly Before Training
The first piece of advice you can give in strength training is to never train on an empty stomach. Especially in the morning after skipping breakfast.
Some people do not like the effects of digestion during their weight training. This is understandable, but nothing forces you to swallow 8 eggs before you throw yourself under a bar.
Athletes who have an appetite all the time should not be deprived of it but the others can be satisfied with a lighter snack, as long as it is balanced.
If it’s a pre-workout breakfast, you can eat plain Greek yogurt with chia seeds and a little maple syrup. Add a handful of oilseeds (hazelnuts, cashews, almonds), a kiwi and a large cup of green tea.
Although this food bowl is modest, it will be enough to allow you to fill the fast of the night and to face the next weight training session.
# 2 - Warm Up Properly
Warming up is essential in bodybuilding! Yet Many Practitioners Rush immediately on machines or benches and then subject their organism to an effort for which it is not prepared.
Warming up gradually accelerates the heart rate and breathing, causing oxygenation of cells, a gradual rise in internal temperature, adaptation to the increase in blood pressure, lubrication of joints, in short a whole bunch essential processes for a quality bodybuilding session and injury prevention.
You can pedal for 10 minutes by gradually increasing the resistance. At the end, take another 5 minutes to perform a specific warm-up of the muscle and joint area that you want to use.
# 3 - Consume an Intra-Workout Drink
It is not an obligation but this type of drink seems to be a plus to optimize your weight training session. You can buy mixes or do it yourself. The ideal cocktail seems to fill your flask with 10 to 15 g of BCAA and 5 to 10 g of glutamine.
# 4 - Work on Polyarticular Movements
These are the most effective in bodybuilding to build an athletic physique and to stimulate your anabolism. If you are a beginner or looking to gain mass, don’t waste your time and energy with isolation exercises.
That’s right, polyarticular exercises are difficult and yes, they hurt. On the other hand, they are much more functional and the body reacts strongly to this type of training.
We therefore advise movements such as squats, deadlifts, pull-ups, dips, bench presses or military presses to optimize your weight training session.
# 5 - Vary Your Strength Training
Alternating exercises with the program is a good start, but it is not enough. If you want to progress you will also have to vary the techniques for performing these movements.
Never give your body the opportunity to get used to some form of training, it would slow its progress. During your weight training sessions, use degressive, progressive, negative series at maximum speed.
# 6 - Train with one or more bodybuilding partners
The benefits are diverse. First it is much more pleasant and friendly to share your passion for bodybuilding with a training partner. We give each other advice, we motivate each other, we ensure their safety during difficult movements and we avoid thinking about their daily worries during their weight training session.
#7 - Have Goals
Set goals, organize challenges with your bodybuilding partners. This mindset will allow you to take charge when laziness wins you and will help you overcome yourself on the days that you feel you are under stress.
Make sure that your goals are accessible. A lack of realism in his aspirations leads to disappointment, then to demotivation. Impose yourself rather a progression step by step and everything will be fine.
# 8 - Do not skip the abs and the sheathing
Right after the heart muscle, the abdominal muscles and the deep muscles providing the sheathing are certainly the most important for our health.
These muscles provide the link between the upper and lower body, they are a vector of energy transmission between the trunk and the legs. Most basic movements (squats, deadlifts, etc.) require a strong abdominal belt to be performed in good conditions.
On the other hand, a perfectly sheathed body will relieve your spine during exercises performed with heavy loads, protecting you from injuries such as low back pain, sciatica or herniated disc.
At the end of your weight training sessions, it is advisable to allow 10 minutes for one abdominal exercise and another for weight training.
# 9 - Supplement well after a Weight Training Session
A weight training session will have two consequences: a decrease in energy reserves and damaged muscle fibers that the body will have to repair. It is therefore necessary to provide the body with rapidly assimilable proteins and carbohydrates that help replenish muscle glycogen stores.
Two cases arise: if your next meal is scheduled between 1h and 1h30 after the end of your training, a shaker of 30 g of whey enriched with 10 g of leucine taken after a weight training session will be enough to wait.
On the other hand, if the post-training meal is too far away, add a banana to the previous shaker to fill up on energy.
This list is obviously not exhaustive. Each practitioner could bring their own little trick. For example, I keep a training diary because filling it out allows me to visualize what I have just accomplished and this strengthens my motivation.
Beyond these more or less technical tips, the only universal advice to give in bodybuilding is: always give everything!