Holiday's are over. School’s back. Maybe you stayed in great shape these past few weeks. Maybe you fell off the wagon. Either way, these workout tips will help you build muscle, lose fat, and help you get to where you wanna be.
Whether you’re going back to school or not (shout out to the dudes who are just bro’ing out for another week instead of going to orientation), the summer’s over. Which means, whether you spent the last three months attempting to kill yourself, or spent them trying to get jaaaaaaaaaacked, it’s time to dial it back up so that you can build muscle and get cut once again. So, before you head back into the gym, here are 5 workout tips that’ll really help you get your money’s worth.
1. Don’t lift everyday
If there’s one thing you should know about J SHEZ, it’s that I love crushing as much as the next dude. Nothing better than the pump shop to get you through the day, but here’s a newsflash you animals: you get bigger when you rest. Crazy huh?
Believe it or not getting your swell on 6 days a week isn’t as good as you think it is. If you wanna see real results, you’d be doing yourself a favor by lifting your face off 3 or 4 days a week while mixing in a few days off to recover properly. If you’re following a workout plan where you intend to fail on the last rep of the last set of every exercise you do (i.e. lifting heavy instead of doing 3 sets of 25 tricep kickbacks with those 12.5 lbs weights while you sip on a Fiji bottle) you’ll need the days off. Need a workout routine to put on some serious muscle? Give this one a look from the 1R database and you’ll be all taken care of. Tell em Uncle Shez sent ya.
2. Lift with a Partner
This one is really friggin simple. I don’t care if you’re Mariusz Pudzianowski. If you’re not lifting with a partner you’re selling yourself short. How can you max out or lift to failure if nobody’s there to spot you? Answer: you can’t fellas… so don’t do it! Find somebody who’s as big, or preferably bigger, than you, and get on the same workout routine. Doesn’t hurt to have somebody to be accountable to as it’ll ensure that when you get to the gym, you’re actually gonna bust your ass (instead of doing straight bicep work in the power rack… Nobody likes that guy).
3. Lift at the Same Time Everyday
Didn’t see this one coming, did you? Listen, I know how easy it is to party until 4AM and sleep all day, but believe it or not research shows that the best time to workout is between 4PM and 5PM in the afternoon? Why? Because your strength levels, cardio capacity, and body temperature are all at their highest in the middle of the afternoon. So go out. Have fun. But try to wake up before noon so that you’re 100% for crush time.
4. Don’t Booze on Lift Days
I know it’s easy to crush beers 6 days a week at school, but if you care at all about your physique, lay low after you workout. CBizz put together a nice little piece on alcohol lowering testosterone levels and decreasing protein synthesis that you can find here, but the Cliff Notes version for all you steaks out there is this: if you’re hitting the bottle after you lift, you might as well not lift at all. It’s just 4 days a week degenerates. Do what you will the other 3.
5. Mix in some Cardio
You’re probably thinking to yourself, “say it ain’t so Shez, say it ain’t so,” but here are the facts: If you’re going balls to the wall when you’re lifting, you’re gonna be sore. And there’s no better way to squash soreness than a nice slow run. Think 2-3 miles, 15-20 min. If you’re looking to get really cut up, think about sprint work, but no matter how you get your cardio in, get it in.
And that’s it. Five simple points that’ll either help you get back into shape, or take your good Winter shape to the next level. Until next time, crush food, crush weights, and crush… well, yeah, you get the point.
If you're really trying to maximize your gains in 2013 1R would recommend the following supplements: