Do These 3 Things EVERY Workout (Builds Muscle Faster)

Gym goers make common mistakes that prevent them from achieving the results that they desire. In this video, I will cover three crucial things you need to do during every workout to build muscle faster and continue to make progress in the gym. The goal will be to give easy to follow training tips and workout tips to build muscle that will help you get the most out of your gym routine, including the best way to lose weight and how to gain muscle most quickly.

For most people, its far too easy to forget details and in the gym, the devil is in the details. This means that forgetting what you did last time you worked out, or the time before can be a major problem when it comes to deciding what to do during your workout. How so? We know that lifting heavier weights and greater volumes is the key to building muscle mass. Well you cannot make incremental progress if you are not sure about what exactly you were able to do the last time you went to the gym. The solution? A workout log where you write down the details of your workout.

Having decided that you will be taking notes of your workout is a good start. Now you should give some thought to the details. For example, taking notes on your phone is good and there are many free apps that can be used to better organize your workouts. Writing down the weight you lifted and the number of reps in each set is the bare minimum. You may want to take note of how difficult the sets were, how much time you took to rest between them, and the order of your exercises which may be different from one session to the next. The notes you take will allow you to look back at the previous weeks and make continuous progress, over time these small increases will add up to make a huge difference in the results that you see.

The second main consideration is your rest periods. Studies have shown that rest periods of 3 mins between sets correspond to significantly greater amounts of muscle growth and strength increase than 1 min of rest. This means that resting for as long as you feel like is not the way to go. Timing your rest period to ensure you give yourself 2 – 3 mins between sets is ideal. 2 – 3 mins will give your muscles the time they need to recover, in order to optimally perform during the next set. What if these rest periods are too long? How about incorporating some mobility work or stretching between your sets to stave off boredom and help with recovery.

Arguably the most important thing you can do to prepare for a good workout is by using a proper warmup before hand. Warmups are essential to boost range of motion and muscle performance during your exercise routine. Your warmup should begin with 5 mins of light intensity cardio and/or dynamic stretching of the muscles you plan to exercise. For example, if you plan to do bench press, shoulder press, or squats, you should warmup the respective muscles. This will increase body temperature and ramp up your metabolism in preparation for the exercise. Before your first set, use light weights to acclimate your muscles and enhance neuromuscular activation. You can perform one set of about 10 reps with 50% of your working weight, followed by 1 set of about 7 reps at 70% of your working weight, and 1 set of 1 – 2 reps at about 90% of your working weight. This is a nice way to ensure your technique is optimized and your muscles are warmed up without tiring yourself out.

WARMUP VIDEO:

FILMED BY: Abdo Megahid
Instagram: @abdohmegahed

MUSIC:

FILMED AT:
Club One Fitness
Facebook: Club One Fitness

[FilipLexmann]

1. Use a workout log
2. Time your rest periods
3. Proper Warm up

[titanicswimteam]

This man literally wrote an essay in the description as if the video was not enough. You are the best fitness channel out there. Props to you man

[BladeB]

no facepulls?

Jeff wants to have a word with you.

[cjmadison]

Jeff Cavaliere is very disappointed that you didn't include facepulls

[JKALEDGENDZ]

Yo this video is fire dude, editing was on a whole other level. This channel has come so far

[peter_parkour]

I realize this is actually what you pay for when you have a trainer. They manage your training by choosing the workouts and tracking your progress. That's what makes them so effective. By tracking the workouts yourself, you'd have an easier time making adjustments to the workouts and eventually see the progress you've made. Thanks for the tip, Jeremy!

[aniskerkache]

This channel just levelled up. Editing was on point 👌🏼 good message too

[ondrusimosi]

It is nice to take fitness advice from someone who isn't up to their eyeballs on steroids. Nice work. Thank you.

[Rachel-uqbn]

Number 1 is so true! I didn’t bother for my first 2-3 years, but I’ve had mad progress ever since I started logging my workouts 3 months ago. Arguably more progress than in the previous entire year

[elombekisala]

“You’ve probably noticed at your gym that most of the people working out regularly just don’t have much to show for it”

Me: oof, my soul 😫

[js]

I'm so motivated: I already know that watching cat videos during rest periods is going to make me the strongest in the gym dude, THANK YOU YOU'RE A LIFE CHANGER

[Manas_Choudhary]

You're a freaking genius bro. Going to the gym is so much more fun knowing that you're doing everything right.

[kratokat]

Guys! Do this before every workout:
1) Do this
2) Then this
3) And this!!

[erintottenham]

This was so enlightening. I have been the female version of the “gym bro” for twenty years! But my definition is lacking and I have really not gotten much stronger over the years. I have to admit resting for 3 minutes in between sets and even recording my workouts doesn’t sound fun or easy, despite those being very simple. Thanks for your stellar advice.

[Reloreee]

is it just me or the quality skyrocket in the last 3 videos? congrats man!

[HudsonSilvaOliveira]

A freaking wake up call bro. You pretty much described what I'm doing. I work hard everyday, but I'm all over the place "doing whatever I feel like" just like you said. Warn ups really really helps and the psycological "enough rest time" is so freaking true lol I better go get a notebook for my next work out. Thanks bro!

[obiwanfisher]

"How many more sets?"

"Bro just wait. Only 6 more sets"

[sakshisharma]

jeremy i love the way how u incorporate scienctific studies to back ur claims and thus give genuine advices..not like other bloggers who spew out routine outdated and probably wrong info.
Resoect and love from India😍😍

[vonfortuna]

Remember kids, Don’t be a Paul, be a Jeremy.

[alans.wendelschafer]

As a barber, I can't help but notice Jeremy's fade.
Give my compliments to your barber, @jeremyethier