Follow These 5 Cutting-Edge Tips To Revolutionize Your Workout

Follow These 5 Cutting-Edge Tips To Revolutionize Your Workout
CT Fletcher Motivation via YouTube

Even when you are focused and never miss a workout, you may still get frustrated at your progress. Maybe your mile speeds are not improving as quickly as you need them to. Perhaps you are struggling at improving your strength. It could be that you aren't building muscle as quickly as you would like. You have reached the dreaded plateau and are probably overdue for some adjustments. Keep in mind that to make the best of your workout sessions, you've gotta work hard and work smart.

At first thought, you might think that you aren't working out hard enough or as frequently as you should. It is more probable that a few minor tweaks here and there could be the answer to all of your problems. Before you start re-working your program, check out the results of these 5 new cutting-edge research studies. You'll be back to making gains in no time!

Crossfitters, Take A Break From The WODs!

If you have ever had the pleasure of working out at a CrossFit gym, then you already know that WOD stands for "Workout Every Day." While this mantra is contagious, it doesn't leave anytime in your routine for recovery. 

A recent study published in Frontiers In Physiology concluded that CrossFitters who had performed two consecutive days of extremely intense exercise had reduced levels of the proteins that fight inflammation. In other words, their immune systems were depressed. The researchers final recommendation is to take a rest day after 2 consecutive days of workouts, especially if you are recovering from an illness.

Start Taking A Pre-Workout Supplement

A study in Journal of the International Society of Sports Nutrition found that those who took a pre-workout supplement 20 minutes before kicking off an anaerobic workout, experienced an increase of overall workload. There were significant improvements when performing exercises like medicine ball puts, vertical jumps, one-rep max bench presses, and sprints. Researchers on this study recommend a pre-workout supplement, which contains caffeine, BCAAs, creatine, beta-alanine, arginine, and B vitamins.

Try A Little Self-Talk When Cycling In The Heat

Riding in extreme heat takes a toll on both your physical endurance and your overall disposition. According to a study in Medicine & Science in Sports & Exercise, the best way to push through the rough parts of the ride is to give yourself a pep talk. As far as endurance sports go, at a certain point it really becomes an internal battle or as they say, mind over matter. Engaging yourself makes you sharper mentally, because you are better equipped to navigate the rest of the course. The key is to focus on what you have accomplished and the benefits of finishing strong.

Go For The Full Range On Your Bicep Curl

According to a recent study in the Journal of Strength & Conditioning Research, greater strength gains are made when lifting lighter weights with a full range of motion than when lifting heavier weights and performing half curls. The advantage to doing the full curl is more control and a better eccentric contraction which engages your triceps.

Use Weights Half The Size Of What You Normally Lift

Now this one might draw out a few skeptics, but a new study in the Journal of Applied Physiology concluded that lifting heavier weights does not necessarily equal more strength. Regular exercisers who lifted half of their usual weight gained just as much strength as those who lifted about 90 percent of their max after 12 weeks. How is that possible? Their total load was the same because the reps were doubled for those who lifted lighter weights. 

Let's do the math: If you lift 10# x 20 reps = 200#, and if you lift 20# x 10 reps = 200#

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