Feedback: How to get the most out your workout

There are many components that go into designing an effective workout.

Each exercise and set builds on feedback from the previous one.

To get the most out of your workout, be aware of the feedback you get from your workout and journal your progress!

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Every aspect of a workout makes a difference;

how you do your warm up sets,

knowing when to max and when to train lighter,

how much time you rest in between sets,

even the speed of the exercise can make a difference in the effectiveness of the workout.

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For instance, while doing an exercise like the tricep push-down,

moving the angle of the upper arm a half-inch could make the difference between great results or zero results.

To train effectively requires the understanding both the science and art of muscle-strengthening. It requires you to journal your workouts and keep track of what exercises and weights you’re using.

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Here are a few examples of feedback:

• Intensity/Stress - how heavy? How much stress was produced and what kind?

• Proper Form - how WELL did you perform the movement?

• Rest - how much did you rest between sets?

• Muscle Confusion - did you change to a new exercise before your muscles fully adapted to the old one?

• Not Enough Muscle Confusion - do you keep doing the same exercise, even after your muscle stopped adapting?

• Muscle imbalances - due to bad form or not training muscles evenly

• Mental blocks - lack of focus, fear, inhibition or distractions?

• Improvements - noticing improvements in strength, endurance, size, mental attitude?

• Overtraining - not experiencing improvements? Not enough recovery time?

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For each workout, you must take into account what you did in past workouts. Journaling your workout can help you keep track of your progress, so you can keep improving over time. Keep track of which exercises you do, what order you do them in, how heavy you train, and how many reps and sets for each workout. Your goal is always to better what you did the week before.

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Here are some examples of of what to journal:

• Exercises - Keep track of what exercises you did in your workout

• Exercise Order - what muscle groups do I train first? Second?

• Max weight - What was the heaviest you lifted for each exercise?

• Reps, Sets and Rest - How many reps and sets of each exercise? How much rest in between sets?

• Exercise Frequency - When was the last time I did this exercise?

• 1 day ago?

• Last week?

• Several weeks ago?

• Muscle Confusion - variables that change your workout, such as:

• Equipment used (dumbbells, bar, machine)

• Grip or stance (neutral, close, wide)

• Speed ( slow, fast, normal)

• Use of resistance bands or chains

As you can see, there are so many variables that can affect your workout. Even the slightest change can alter you progress, for better or worse. It is best to consult a certified trainer who can help you and educate you on these points. We hope to help in anyway we can! Feel free to contact us for any questions.