You’ve been hearing me say a lot of new Theo-isms in the gym lately!

One being: “This is the art of weight lifting!” Another being, “Training is about intentionality, intensity, and intellect!” (I stole that from WWE wrestler Kurt Angle)

Even though sometimes I say things, and you’re looking at me, and you hear it, it may not register. [insert Beaker voice from the muppets https://m.youtube.com/watch?v=VnT7pT6zCcA&pp=ygUOYmVha2VyIG11cHBldHM%3D]

So if you got 5 today, check out some tips and tactics that I practice in my personal home gym so you can: 

✅ Maximize your efforts.

✅ Capitalize off of every set and rep.

✅ And get the most bang for your bucks from our FMU signature workouts.

#1. Think about the weights you grab. 

Over the years I’ve discovered that it’s often easier for people to push themselves during cardio workouts than during resistance training workouts. People tend to want to just move and just do. While any movement is great and highly encouraged, resistance training (whether Dumbbells, bands, or even bodyweight) takes intentionality. 

Don’t just grab weights because they’re conveniently in front of you. 

Take the extra :10 seconds to grab something that’s going to challenge you more. 

16 reps with 15’s might be hard. But wonder if you can also do 16 reps with 20’s?! Which “challenge” is going to make you exert more energy, burn more fat and calories, and build leaner muscles?! 

Don’t just work to the whistle. 

The whistle keeps us organized, but it’s ok to hit failure at :50 and enjoy the extra :10 break, rather than work to the final whistle because you didn’t want to stop, yet you’re not even phased. 

FOCUSED TRAINING TACTIC: count your reps…at least sometimes. I made our classes do this a few weeks ago to determine their accurate bench press weights. We had a lot of ah-ha moments. At least 7 people realized they can do 10-15lbs heavier than they usually do!! That’s insane. Most of you realized you’re way stronger than you think! Now, how many of you defaulted back to your lighter weights?!

It’s ok to expose yourself to a heavier weight on set one for 8 reps. Then go grab something more manageable for 10-16 reps on the next few sets. It’s the only way you’ll ever truly know what you’re capable of.

Goal: at least be intentional about exercises like bench press, lawnmowers, cable pull downs and seated rows, goblet squats, etc. #BigMovements 

DO NOT worry about going “heavy” on exercises like shoulder press, back fly, chest fly, swimmers, triceps, etc. #LittleMovements 

#2. Think about the mind muscle connection. 

Research shows that when you actually think about the muscle being used, you’ll activate it more and “feel” it more. Forget research. I’ve learned this in the underground laboratory since I was 12 years old! 

You’ll hear cues like:

-Push from your chest

-Stretch and flex

-Catch it with your bicep

-Tuck and squeeze your hips

-Squeeze your butt at the top 

-Or maybe you just hear mee-mee-mee-mee-mee

The last two weeks I’ve made you “stick” the bench press and squat at the bottom position for :30 seconds. It’s helping people FEEL the muscle that’s being used. There is a time and place for slinging around weights. But often slowing down at least on the down or up direction, helps you feel time under tension, makes your muscles burn more, and you’ll need a band-aid cuz you’re RIPT!

FOCUSED TRAINING TACTIC: Sometimes you need to walk out further, go lower, maybe even go slower. Sometimes you have to play around with angles, range of motion, and squeezes. No lie, sometimes you need to physically touch the muscle being used so you make the mind muscle connection and fire it up! Taking a few seconds every set and/or using rest periods to make sure you’re set up for what’s to come, will help you become more engaged in each movement.

Hey, I don’t know much and you never have to listen to me! I can tell you some things but I can’t tell you everything. Try it for yourself today and it may just be an absolute game-changer for you and all of your workouts! 

-Coach Theo