Below are 5 ways to increase your training performance. Perhaps this is what you need in your training to improve its quality?


  1. Use time limits

Resting before the next series is a proper use of time, because there is a thin line between recovery of strength and procrastination. Probably you can rest more quickly between sets – without negative consequences. Thanks to this, workouts can be shorter and more effective. In order to maximize the effectiveness of training, set a specific time for each exercise.

If you plan to do, for example, 4 sets of 8 barbell repetitions, you need to do about 3 warm-up series.

Then add them to your work series – in the end you have to do 7 series.

In order to determine how much time you need for an exercise, you should estimate the length of each work and rest period. Allow 30 seconds for each series and 2.5 minutes between them. This gives a total of 21 minutes to complete the exercise.

Why do we count the time of the exercise, not the series? If you use the same rest time for each series, your effort is simply ineffective. This is due to the fact that the warm-up does not require as much time as the rest of the work series. In addition, the initial series need less work than later due to muscle fatigue. Setting the time limit for all series, not for each individual, allows you to manipulate rest during subsequent series. Using time constraints can definitely increase the effects of training at the gym.


  1. Do exercises that do not require a long warm-up

There is no exercise that is good or bad – this statement also applies to the most popular and most often performed. How does this affect your training performance?

Take barbell squats in the back. This exercise is considered to be truly masculine and only weaklings use machines for it. However, maybe you are able to get the same results of muscle growth using the push on the crane or hack-squat? They require much less series to warm up and do not load such lower backs. This example may not be ideal for professional weightlifters, but for amateur exercising and caring for the figure – why not? It is worth using the pushing of the load on the crane or hack-machine

Another move that does not require a long warm-up is to push the weight with your hips, so-called hip thrusty. Try to do it right after the deadlift – the muscles are properly warmed up and the barbells are properly weighted. In this exercise, it is worth applying time constraints, eg complete the whole exercise in 20 minutes.

These are only examples that show that it is worth considering your training plan. Do your exercises require a long warm-up? Can you make them faster, easier or using machines?


  1. Do less exercise, but more series

Shock your muscles and attack from different sides – these are two very good training rules. Although both methods contain a grain of truth, they are usually misused.

Keeping your strength and volume has much to do with finding new muscle challenges. The problem is that if you use all possible exercises, eg in the upper back training plan within 6 weeks, what exercises will you be doing after this time?

Another problem is that the more exercises you want to do, the more time you need to spend on warming up. Heating up the muscles is necessary, but it does not contribute to strength and volume. A better solution is to select several exercises for each muscle group in one cycle.

For example, if you are currently doing 4 exercises for two-headed muscles, 4 sets of 8 repetitions for each exercise, try choosing only 2 of them, but do 8 series. It will be an equally effective way to drive muscle growth.

Then, after 4-6 weeks, when the muscles finally adapt to these 2 selected exercises, replace them with new ones at the next cycle. The most important thing is that attacking muscles from different angles in different exercises is a good idea, but it should not be done simultaneously with shock.


  1. Adjust the target training

The most popular gym goals are:

building muscle mass,

increasing strength.

Often, the trainees want to focus their training on both of them at once. The training plan must take specific tactics to allow the trainee to achieve the goal.

To get more muscles

What to do to get more muscles? The basic stimulus to achieve muscle hypertrophy is the total training volume.

Focus on exercises that are based on large ranges of movement, such as squeezing dumbbells while lying on a horizontal bench.

You must also adjust the load parameters in a way that allows you to maximize the volume. This means relatively smaller weights for a relatively high number of repetitions. Can you develop muscle in heavy series after 3 repetitions? Of course, yes, but it will require a large amount of such series in comparison with series of 10 repetitions.

Muscle building also depends on the feeling. Therefore, in the growth phases, the connection on the brain-muscle line is a priority. This will require a minimum slower pace and finding a way to do this exercise so that relatively light weights will give a very heavy feeling.

It should be remembered that the technique of exercise – no load – in this case is the most important.

To get more strength

To increase muscle strength, the main priority will be big loads,

exercises that allow you to safely lift huge weights. These can be squats, bench press, military squeezing, pulling on the stick or deadlift.

In this training, it’s better to do less reps with more weight, not the other way around. Remember that a longer warm-up should be done during strength training. This means that during training, less exercise should be taken than in the case of hypertrophic training.


  1. See long-term

What does it mean to look long-term? It’s about looking from the right perspective. Most people in the gym think about what happens during a session instead of seeing the benefits of the whole workout, week or training cycle. Is it right?


It takes a long time to gain strength and develop muscles. The training effect is affected not only by a single training unit, but also by

training cycle,

proper nutrition – diet,

proper regeneration,



Coaching is a process, not a one-off event. It is important how hard you work during each workout, but the wider picture is of the greatest importance.

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