Discussing :: 16 Tips to Triple Your Workout Effectiveness

You don’t want to spend long hours at the gym, but you want to get stronger, fitter, leaner, and just plain look good. It’s possible that you’re not getting the most out of your workout time. It’s possible to get a super-effective workout in 30 minutes, and only do a few workouts a week, if you maximize your workouts. Disclaimer: First, I’m not a certified trainer. These are tips I’ve read elsewhere that work well for me. Second, you should always get a doctor’s approval of any new workout plan. This plan is especially intense, so if you have a heart condition or other condition that might be affected by heavy... read full article


16 Tips to Triple Your Workout Effectiveness

Have heard many of these ideas from a multiple of sources who say it's beneficial as well. A good way to ramp up coming into the winter sports season from the too much beer over summer season...


16 Tips to Triple Your Workout Effectiveness

I just signed up for GetFrank and checked out this Health area. Excellent stuff! Totally agree with everything you've stated here. I'm no expert either, but have done lots of research and reading in this area and all your points are absolutely valid to an effective workout to produce results. Totally agree with 7 and 14. I see so many people not practicing these two areas...and sometimes under the tuition of a trainer.


16 Tips to Triple Your Workout Effectiveness

Regarding #9 - why is 1 set to failure better than 3 sets?

The reasoning behind 1 set vs. 3 sets is that you only need to summon up the energy to give one massive effort. If you know it's just the once you can push that little bit further.

However, despite this being a great article, I personally disagree with this particular point. Multiple sets have been proven over and over to be more effective than a single set, no matter how hard you work during the single set.

BUT, if you're short on time, 1 balls out set is better than nothing - this is what a certain gym bases it's entire exercise system on and is quite successful with it.


16 Tips to Triple Your Workout Effectiveness

Thanks for the reply Darren. I also prefer doing multiple sets. i have been following your advice in your "Get your Sh*t sorted out for Summer" series of articles and been doing multiple sets of compound excercises and have been very happy with the results. I go during my lunch hour so time is limited, but if i super-set a push (e.g. bench press) with a pull (e.g. chin-up) i can get through 8 good compound excercises with 3 sets of each one and be done in an hour.


16 Tips to Triple Your Workout Effectiveness

have another tip for you.. When possible lift in bare feet, ie Squats, Shrugs etc as this cause you to use your entire legs and feet.. But make sure you've tighten the grip nuts properly, haha!


16 Tips to Triple Your Workout Effectiveness

A lot of these just make sense in all honesty and we're already putting into practise and I'm FAR from any expert. My hardest thing is to get the motivation in the first place, but working on that


16 Tips to Triple Your Workout Effectiveness

A work out needs to be fun too. You need to feel good about it after. That will keep you doing it. And that consistent exercise will keep you body feeling good.


16 Tips to Triple Your Workout Effectiveness

Not sure about number 7 - the slow lifting. Agreed it can definitely make you put more effort into a lift and I do this sometimes too, but if you are training to be explosive for sports like rugby you sometimes need a little bit of a speed component in there too. Depends on the exercise you are doing and the result you want I guess.

Yep you are absolutely right. Muscles can be broadly divided into two groups:
- Fast Twitch - explosive work out
- slow Twitch - controlled longer workout

If wanting that ideal body then you need to concentrate on both. But for sprinting, rugby, etc where you need short bursts of energy the "Fast twitch muscles" need to be trained. These muscles contract 3 times faster than their counterparts.

Body builders also focus on "Fast Twitch Muscles" quite often as it has the most potential for growth. Also Fast twitch muscles can convert into slow twitch muscles over time


16 Tips to Triple Your Workout Effectiveness

Great article. Not so sure about the "one set to failure". You might be setting yourself up for injuries as your muscles and joints will not be primed for the heavy set. Warm ups do help but unless you are well within your workout ideally the first two sets should be about getting the form perfect warming up the muscles you ar going to target. Once you have done this you can have a monster 3rd set if you want to. Of course there is no one size fits all and certainly do not follow the same pattern of sets for a whole year or for that matter even for 6 months. Mix it up - do drop sets or supersets. The idea is to shock your muscles into growth.


16 Tips to Triple Your Workout Effectiveness

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