In parts I and II, I listed six ways to beef up your training.  In this final installment I’ll give you four new ways to get a little more out of your training.  Hopefully this 3 part series has/will give you some new ideas or just reinforce some of the things you’re already doing.  Back to the list…

7. Rest/Recovery

Rest and recovery, but what happen to hitting the gym 6 days/week for 52 weeks out of the year?  If you fall into this category chances are you’re probably not getting what you want out of your training.  Deloading, resting, recovery, what ever you want to call it needs to be a staple in your routine.  Last week was my deload week and boy did I need it.  You see, if you’re not resting (sleeping at least 6-8hrs) or recovering properly you just will not get the results you desire.  So don’t be afraid to take a couple of days off each week or deload for a week once every 4-6 weeks.  Doing, so will only enhance your recovery ability, getting you getter results.

8.  Push the Pace

Don’t rest too much.  On some of your bigger lifts like the squat or deadlift, it’s okay to take a little extra rest.  But on the whole get after it.  Taking minimal rest will force you to step out of your training comfort zone.  In turn your training will be taken to new levels by keeping your metabolism high while forcing your muscles to GROW!  So, don’t be afraid to break out the stop watch or better yet get a gymboss timer.  This little monster will keep your training on pace for sure.  Whether you’re conditioning or tearing up the iron, it will keep you focused and give your training a hell of a boost.  Pushing the pace also keeps your workouts short and focused getting you in and out of they gym while getting the most out of your training.

9.  Train Like An Athlete

We weren’t engineered to be lazy.  Too much laziness has been engineered into the fitness world.  People have been fooled into thinking they need a ton of fancy equipment to be in a great shape.  This couldn’t be further from the truth.  So, get off the treadmill and  leg extension machine and sprint, lifting heavy stuff explosively from the ground over your head, jump on to high things, and push yourself to new limits.  Do not be afraid to challenge your muscles with new movements and from different angles.  Which would you rather look like?

Check out these two sites.  These guys are beasts and are all about training like an athlete.

The Strength Shop in Virginia Beach, Virginia

The Forged Athlete in Omaha, Nebraska

10.  Full Body Training

Full body training splits cannot be undervalued.  In fact, in my latest training phase, I’ve gone back to these training sessions.  They are great for adding muscle and getting you strong like bull!  These workouts are extremely tough on the body and shouldn’t be followed for more than a few weeks at a time.  This is where proper rest and recovery comes into play again.  If you go with this type of training be sure to perform fully body lifts with at least one day of rest in between.

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