Potentially you are sabotaging every workout you do and not performing the best you can or getting the best results possible. Most people avoid the most important thing when they train, you need to be sure you aren’t doing this to. if you are ready to learn lets read on.
When it comes to training I guarantee 90% of you maybe even 99% are just going through the motions. You may think you aren’t because you are putting in the effort you are tired and sweaty after and put in a lot of effort. But did you get inside your muscles and really focus on what you were doing or was you training just to get through each set. If you are just trying to lift as heavy as you can and get through each set you are really missing out on achieving the best results and burning the most calories possible.
If you want the best results possible you need to get inside your muscles and really think about each contraction. Before I got into a powerlifting style programme and injured myself, I had seen the best result I had every received. I was stronger and had built more muscle than I ever had previously and was feeling great. I also was receiving more compliments than I ever had on my physique, what did it come down to? Lifting smarter and getting my mind inside my muscles and each contraction, this is not only physically demanding but it is also mentally demanding. It takes 100% focus on each contraction to get the most out of your workouts.
Let me ask you a question when you squat do you feel just your quads working or do you feel your quads, glutes and hamstrings to? When you perform a flute bridge can you feel your glutes ballooning out or do you just feel a slight contraction. Each set you perform you need to get inside the muscles you are working and aim for full contraction to receive the best results. You wont be able to lift as heavy doing this but thats ok, thats what we are after, we want ever rep maximum quality. More calories will be burnt by being able to contract your muscles to its full potential over just getting through each set.
I got injured by switching my programme to a powerlifting plan and lifting heavy and just going through the motion, I only followed it for 4 weeks when it happened. Prior to that I was lifting lighter for a year, thats when I got my best results. Heavier isn’t always better, sometimes it can be worse.
Next time you are training I challenge you to go in and focus on maximal contraction every rep you perform. I found it easier to concentrate with my eyes closed and envision every muscle contraction. Lift less weight than you currently are and just focus on every rep and squeeze. I know it sounds like a lot of effort and you are right it really is but it will pay off massively and help you achieve better results.
If you are struggling to contract your muscles to their full potential I highly suggest you invest some time and money into a personal trainer to coach you how to. This is something you don't want to miss out on if you want the best results.
Thank you for reading :)
If you have any other questions you can contact me through my facebook page The Lemon Frog Fitness Company, my Instagram @lemon_frog_fitness or email firstname.lastname@example.org.