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The 3 Easiest Gains You Can Make (Before Lifting)

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Rating: 4.0; Vote: 1

The colour of YOUR urine. The timing of your cardio. The type of warm up you do. In other words, how much water you drink, whether you do cardio before or after weights, and the number of warm up sets you do before your workout The state of these 3 things, once again, BEFORE you workout, dictates how effective your workout WILL BE at building muscle. In this video Ill go through 3 of the common workout mistakes people make before working out. This includes all the best things to do before your workout plus all the things to never do before a workout to ensure that youre getting the best possible gains. The color of your urine affects muscle growth. It matters because it shows how hydrated you are. Your hydration matters, especially when building muscle, because it will affect your workout performance. Muscle function starts to become impaired with dehydration levels as little as 1%. And with dehydration levels as little as 2%, youre going to see both decreased performance and motivation in the gym. Meaning that one of the best things to do before your workout, which will help you get an easy bump in your performance, is to simply make an effort to drink enough water before your workout. A good recommendation is to consume at least around 500-600 mL (17 to 20 fl oz) of water an hour or two before your workout, and at least another 500- 600 mL (17 to 20 fl oz) closer beforehand (20-30 minutes. If youre somebody who works out first thing in the morning, being adequately hydrated before your workout will be even more important for you. Next, cardio. One of the most common questions I get is Should I do cardio before or after weights? Heres the answer: moving your cardio to after your workout rather than before will help prioritize energy for your weights workout, which is what builds muscle. Although performing cardio burns significantly more calories than lifting does, it can also interfere with your lifting performance. Generally, to avoid any interference, youre best off separating your resistance training and cardio sessions by several hours or on separate days all together depending on how long and intense those cardio sessions are. Practically though, not everyone has the time to do this. So if you are going to perform cardio and resistance training in the same session, to minimize any negative effect on your weights workout, its best that you save cardio for after your weights workout rather than doing it before. Next, warm ups. Although its true that performing too much cardio before a workout can have negative impacts on your performance, one of the things to never do before a workout is to skip out on a proper warm up since that can also hinder performance. What you want to do is just enough to warm up your muscles and joints youre about to use without using up excess energy that could otherwise be used towards your actual workout. What this means is that for the best results, the general part of your warm up should consist of about 10-15 minutes of low intensity cardio and/or dynamic stretching focused on the muscles youre about to work. For example, using an elliptical or rowing machine and upper body dynamic stretches is a good choice before an upper body workout, whereas using a spin bike with lower body dynamic stretches like leg swings and deep squats is probably best before a lower body workout. After the general warm up, its best to move onto a specific warm up using warm up sets before moving on to your workout. The best way to do this is by progressively increasing the weight over 2-3 sets for your first exercise for a given muscle group. Heres an example: Set 1: 50% of your working weight for 10 reps Rest 1 minute Set 2: 70% of your working weight for 6-8 reps Rest 1 minute Set 3: 90% of your working weight for 1-2 reps Rest 2 minutes Begin first working set Overall guys I hope you were able to see the importance of paying attention to the common workout mistakes that people do before their workout, as that is honestly where most people screw everything up and is why many who train consistently and train hard still struggle to see results. Thats exactly why at Built With Science weve created step-by-step programs that not only show you exactly what to do during your workouts, but also shows you exactly how to eat and recover outside of those workouts so that you can build muscle and strip off excess fat in the most efficient way possible. To join today, take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below: : Lakey Inspired
Date: 2022-01-03

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Comments and reviews: 10

Soufiane
Hello Jeremy, I hope you'll see this message.
I'm a beginner in lifting and I wish to train a very specific goal, i. e. a physique for modeling. Although programs are great, I'm afraid I won't have the desired result because I have many imbalances due to previous work and heavy wounds which are now completely healed.
I'd like to know if you could do a followed-up program specifically for someone, like sending pictures, keeping track of progress and paying per month.
Thank you very much, have a nice day.
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Ik1Wetniet
Water has no ions/minerals/vitamins. Cellulair hydration is then minimal. Instead you can consider drinking structured water obtained from fruit and vegetables (juice them) which require little effort to absorb. I personally don't like drinking that much water. I tried it and only got fluid retention/edema. Even (raw) milk is better than water for hydration.
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Иван
Jeremy, thank you so much for the Science Driven Gym Workouts! Hello from Russia! I would also like to see your reviews of scientifically based bodyweight training programs for muscle gain, if any!
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Star
You can do heavy cardio before lifting as long as it is a different body area. Running 3 miles in high school allowed me to do more chin ups. No doubt it would reduce my leg press ability.
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Star
I did not know it made a 6% strength and 1-2 rep difference, but it makes sense. Proves that light urine means healthier. I will still avoid clear urine though.
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The
Hey Jeremy? Have you heard of electrolite drops? I use use 8 drops per 20 oz. Of water. I only use these drops to drink during my work out. Is this effective?
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ML-jAv
Tell me how every time I try to incorporate a warm up in my workout I get injured. Isnt it suppose to lower the risk of this happening to me? WHY!
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Talonted
Dear Jeremy, I am considering buying Your program.
I have one question: Do you update the videos on the teachable platform? Thanks!
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FR3NCH_94
The thing is that if I don't run before working out I don't feel fired up and pumped. guess I'll have to make some changes
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vivek
During Quarantine, is is possible to get abs by just doing home workout like crunchs and cardio. What is your point of view
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