Why is it that almost everyone in the gym is doing similar exercises to one another, yet only a few progress?
After working at the same gym for over 3 years, I can’t help but wonder. Why do the majority of the people in here look EXACTLY the same?
Why is it that one girl doing squats achieves an amazing set of legs yet another girl is left with a really sore lower back and knee pain?
Ah ha! It’s not WHAT exercise people are doing, it’s HOW they are executing it.
Proper form, focus, and intensity is everything.
1) Squeeze the working muscle to move weight
Ex: When doing bicep curls, it’s easy to initiate the movement with the hand/wrist then the shoulder and back help to throw the weight up in hopes that somewhere along the way the bicep contracts. Instead, stand up straight with arms by your side, palm up, and ONLY squeeze your bicep. Contract the bicep slow and hard until the muscle can’t get any shorter.
2) Slow down the tempo
Take out momentum. Momentum isn’t going to make you stronger or your muscles any bigger. Challenge muscles by slowing down the negative.
3) Hold the contraction
Squeeze the crap out of the working muscle when they it is at the shortest length. Ex: The top of a bicep curl. If the muscle is unable to hold the contraction, weight needs to be reduced.
4) Work the muscle in the full range
The muscle is the weakest at the most lengthened and shortened position. WORK THESE AREAS! Plus, this is 100% proven to build more muscle.
5) Keep constant tension during the entire set
The muscle is either being lengthened to the max or shortened to the max. Tension is never taken off the working muscle the entire set. Focus on creating tension and maintaining control. Muscles respond to tension.
6) Master basic lifts before adding in fancy variations
Go back to the basic lifts and keep your mind on the working muscle.
7) If you are fiddling with your phone, watching tv, having a conversation, or paying attention to the hot chick walking by you during your set, you aren’t working the muscle. Mind-muscle connection is everything. Focus on building that when in the gym.
Follow me on Instagram (sksahni) and on Facebook for more advice, tips, and videos
Two Beginners Journeys Through Contest Prep 