How to Do More in the Gym

Lately I’ve noticed that I can do more in the gym in less time.

The whole purpose of training is to make gains.

If you train more you’ll make faster gains.

Ever since I started bodybuilding I’ve been able to completely focus on my muscles.

When you start doing something and get good at it, you’ll become focused and start getting better.

If you focus on something and give it time, you will get out what you put in.

People are scared to do more.

I’m here to tell you that you need to do more and show you how.

How to Do More.

Do the heaviest exercise first

Since I started squatting every day I’ve been able to get more done in the gym.

Start squatting with a barbell every time you step foot in the gym.

This will increase squat strength and help build more muscle.

Even if you can only train 3 x per week, you’ll still make squat and muscle gains.

You have the most energy early in the workout.

You want to increase strength and muscle.

Squatting daily will start to give you more energy for training later in the workout.

Your body can handle it and will adapt to it after 1 month.

This will also teach you to be calm under heavy weight.

I consistently say that you need to be calm to be great.

Think Conor Mcgregor.

There is never a stage too big for Conor.

Conor is calm, cool, and collected.

This of course comes from his natural confidence.

When you lift heavy weight like this daily your confidence will also skyrocket.

You develop pride in the discipline and want to maintain it.

Being disciplined will help with your progress.

If you have the discipline to train 40 minutes per day 7 days per week, then gradually increase it to 1 hour.

This works better than training 3 days per week for 2 hours each time.

More workouts over time will lead to better results.

I want you to touch a barbell and squat everyday.

Your best for the day.

This means that you do your daily max, if that’s too easy you have to add weight.

This will happen sometimes.

Sometimes you will only be able to do the daily max.

John Broz has his lifters squatting till they miss every day.

This will get you strong but you’d get more out of the daily max style though.

With the daily max, you decide after finishing your daily max whether you keep adding weight or if you need to do back off sets.

Under Broz’s coaching I would definitely squat their style though.

Broz’ s lifters don’t get injured often.

Broz does coach well though.

Since you don’t have that don’t follow that method stick with the daily max.

Another way to do more in the gym would be to do drop sets.

Drop sets are when you do a set and then immediately do 2-3 more sets with a lighter weight.

When you do these you will get a great pump and it will burn more calories per set.

Hardcore training programs like this will pack on mass.

You can do drop sets on almost every exercise.

Try them on squats if you have the nutsack for it.

Do barbell complexes

People are still afraid to do barbell complexes.

Barbell complexes are better than cardio.

To do a barbell complex you need to get a barbell and add a 25 lb plate to each side of it.

95 lbs will be plenty of weight for this.

Here’s a sample barbell complex

Barbell complex Sample

  • 8 hang cleans
  • 8 front squats
  • 8 Romanian dead-lifts
  • 8 bent over rows
  • 8 upright rows
  • 8 barbell curls

Try that complex for 3-8 rounds and tell me how you feel after.

This complex will burn a ton of calories and will stimulate your whole body.

Doing exercises like this will stimulate the after burn effect.

This is where your body burns off calories after your workout is over.

A common misconception that people have is that you have to do regular cardio.

You don’t need to.

Now, I actually do regular cardio.

I do incline walking on the treadmill in the gym.

I do it for 20-30 minutes after training.

You can add cardio if you enjoy it.

Do antagonistic training.

This is where you train opposing body parts in the same workout as super sets.

An example of this would be doing the incline bench press followed by a wide grip pull up.

You could even do chin ups if you wanted.

Another pair could be bent over rows with flat bench press.

There are many you can do.

Try dips with dumbbell pull overs super set.

These tips are a lot to digest so I’ll give you an example of how to add this information into a workout.

Sample workout 4 times per week:

Workout 1:

Squats: Up to daily max

Incline bench press super set with pull overs: 5 x 8 reps

Flat bench press super set with bent over rows: 5 x 12 reps

Dumbbell pull overs super set with dips: 5 x 12-15 reps

Pec deck machine super set with rear delt machine: 5 x 15-20 reps

Workout 2:

Legs:

  • Squats: up to daily max, after the daily max squat 3 x 20 reps
  • Bulgarian split squat goblet style super set with dumbbell Romanian dead-lift: 5 x 12 per leg, regular reps with Romanian dead-lift
  • Barbell Romanian dead-lift super set with body-weight walking lunges: 5 x 12 reps
  • Leg extensions super set with leg curls: 5 x 20 reps
  • Calf rasies: 15 total sets 12-15 reps, pick 3 different calf machines

Workout 3: Arms:

Squats: daily max

Chin ups and dips super set: 5 x 10 reps

Ez curl bar curls super set with ez bar skull crushers: 5 x 15 reps

Preacher curl machine super set with dip machine: 5 x 15 reps

Tricep press downs on cable machine super set with bar cable curls: 5 x 12 reps

Rope extensions super set with rope curls: 5 x 12 reps

This workout is ideal for someone who can train 3-4 times per week.

If you have 4 days to train, work your weakest body part twice per week.

Recap: 

  • You can do more in the gym, people choose to take the easy way out and they rarely make gains that way.
  • Doing more builds more muscle, burns more calories.
  • If you can get more total sessions in you will make more progress.
  • Train your weakest body part 2 times per week if you can make it to the gym 4 days per week.

Thank you for reading.

Share this post with everyone and sign up for the newsletter.

 

 

 

 

 

Liked it? Take a second to support john snow on Patreon!

Leave a Reply

Your email address will not be published. Required fields are marked *