How to make your workouts more effective and get the most out of them? 4 tips from Mikhail Koklyaev
Mikhail Koklyaev June 2, 2023, 18:15 Moscow time Audio version: Your browser does not support the audio element.
The legendary powerlifter said that it would help to achieve the desired result faster.
eight-time champion of Russia in powerlifting, holder of an absolute record in deadlift
The effectiveness of training depends on a number of factors, the observance of which will help to quickly achieve the desired result. Let’s talk about each one in more detail.
Find a great interview with Mikhail Koklyaev here:
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The strongest man in Russia Mikhail Koklyaev. Daily routine and nutrition from the legend of weightlifting
Decide on the purpose of the lesson.
The goal you set for yourself is important: get relief, gain muscle mass, become more resistant/stronger, simply keep your body in good shape or shed a couple of extra kilos before going to sea. It’s understanding what you want that helps you stick to a specific training plan, without distractions and without wasting energy on unnecessary exercises.
On the way to the desired result, it is useful to set intermediate goals in the form of specific indicators that are different from previous workouts, for example, to do a certain number of sets per target muscle group more than usual, to perform an exercise five more minutes that in the last workout, increase the number of lifts or sets, increase the load on the treadmill.
Thus, you will see not only the growth of your own capabilities and endurance, but also feel the approach to the goal. There will also be a desire to break your own records every time and reach new heights.
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invite a coach
Proper exercise is the key to success. Which muscle group should be involved, the duration and cyclicity of the work, the training plan to exactly achieve your goal, the weight and its need – it is important to know all this in order to understand how to do it right, how to build a workout and what changes occur. with the body.
A mentor can teach you this at the beginning of the sports path. In addition, it will help to adjust the plan, taking into account your physical data and individual characteristics.
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make a training plan
An exercise program with a sequence of execution and the number of approaches for each lesson will help you achieve the desired result quite quickly. A well-planned plan, taking into account the correct execution and regularity of the classes, helps to mobilize the necessary muscle groups to achieve the maximum effect of the tasks.
Alternate strength with cardio
Strength training is good, but don’t forget cardio—the combination helps burn more calories. Also, its importance for visible results cannot be underestimated: strength training builds strength and strength of bone tissue, and cardio helps to increase the resistance of the heart, blood vessels and the body as a whole. .
It is important to remember that strength training is best done at the beginning of a workout, since anaerobic work requires the concentration of energy and nutrients in the muscles, and only after that you can supplement the training with cardiovascular loads.
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additional exercises
To enhance the effect of the main exercises performed, be it a bench press, barbell squat, deadlift, snatch or clean and jerk, you can use a number of exercises. They will make the training even more effective and allow you to use your potential to the maximum – these are the so-called additional exercises.
dumbbell bench press
Working with free weights (dumbbells, kettlebells, barbells) after the main workout is the best way to build strength and give maximum effect. Exercise loads the muscles and contributes to their further strengthening.
Leg extension on the quadriceps simulator
I call this exercise “number 1” after the main one – squats with a barbell on the shoulders. It works the quadriceps, making them stronger and more resistant, and strengthens the ligaments of the knee joint. It also contributes to the effective construction of muscle mass.
hyperextension
One of the most effective exercises to strengthen the back muscles and prevent injuries in the lower back. The simulator also works well on the muscles of the buttocks and the back of the thigh, which is a stabilizer for squats and deadlifts.
For weight lifting tips for training teens, check out the link:
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How to train teenagers in the gym? Tips from Mikhail Koklyaev
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