You should use heavier weights, one set for each exercise, doing them slowly (5 seconds up, 5 seconds down) and until exhaustion, making sure you have good form in each exercise. Nobody goes to the gym hoping for moderate results. You want to get 100% out of every repetition, race and hard-earned drop of sweat. Fortunately for you, scientists and researchers want the same thing.
Here, 13 incredibly efficient strategies, courtesy of the latest research, to get the most benefit from each of your workouts. Do you have little time in the gym? Reduce your rest intervals. By taking minimal rest, you automatically increase the intensity of your workout and keep your heart rate elevated during your weightlifting or interval training session. This cardiovascular challenge trains your body (and mind) to work efficiently and persevere in the face of fatigue, Rob Sulaver, C, S, C, S.
When you do regular cardiovascular training, your body improves when it comes to supplying fresh oxygen to your muscles, so you can perform your workouts better even when you're tired. Cheer yourself up on your way to the gym and during your workout with songs that make you feel strong, powerful and that you can do anything. Foaming before exercising (and when you have free time) is a good habit to make every gym session more effective. Because a muscle strengthening program has many components: how often you lift weights, the exercises you do, the amount of weight you use, whether you work out at home or at the gym, there are endless ways to change your workouts.