For many years, the world of fitness was a man’s world. Men would hit the gym trying to be like The Hulk, The Terminator, of even Godzilla. They wanted chiseled abs, a perfect back, and biceps to tear the sleeves of the shirt. But maybe it’s time to throw that notion out the window. The gym is no longer an all-male affair. Women hit the gym with many of the same intentions as men. They want to be the best at what they do. Look at Ronda Rousey and tell me she’s not as intimidating as other male athletes. In turn, the fitness industry must adapt to the growing times, making the gym a unisex recluse.

Strength is an important facet of human behavior. Yes, it is most commonly associated with athletic dominance, but it can come into play during life’s mundane adventures as well. Changing a flat tire, lifting up your child, or taking bags from the store to the car as all examples of time the layman uses their strength. Proper fitness can also improve your skeletal structure, reducing the risk of injury. That’s something everybody can get behind.

There is a myth that most people believe. The myth is that certain people were born to be gym-rats, while others weren’t. The Rock may have arms bigger than your torso, but that doesn’t mean you can’t improve your physique. Everybody has a physical prime they can reach, and it’s time to begin!
Follow the tips below to get the most out of your routine.

1. Perform the Compound Lifts

There is one thing all coaches and trainers can agree on: if you don’t deadlift, squat, bench press, and overhead press, you won’t get stronger. These exercises should be the bulk of any workout. Setting a routine will get you the results you desire. This should be 3-5 working sets. These sets should include 1-5 reps each, where one of the reps is loaded with 85-110% of your max. Don’t jump right from set to set. Take about five minutes in between to let the muscles reach their maximum. Perfect your form, lift with an explosion of power, and set the weights right.

2. Eat For Gains

Image Courtesy of Edson Hong

Image Courtesy of Edson Hong

No matter how hard you hit the gym, you need to back it up with a proper diet. Food is the fuel of your body, and without the right fuel, your performance will be lacking. Food helps you to recover after a long workout, and also gives you a boost of energy before you begin. As with anything, consistency is key. Fuel your body with the right ingredients to perform at its best, and make it your habit. Examine your metabolic rate and how much physical activity you perform. What nutrients do you need to enhance your training? Find out and stick to it!

3. Sleep Like a Baby

After a long day of exercising and eating right, your body needs to rest. Sleep is how your body rejuvenates itself. Your body recovers and grows when you’re resting, not when you’re moving. In order to ensure your muscles, tendons, ligaments, and elements of your nervous system are at their best, you need to sleep 8-10 hours every day. A 40 minute power nap after a long workout will also help you a great deal on your journey to the perfect body. Natural Human Growth Hormone is released as you sleep. This doesn’t mean you’ll be Barry Bonds! But your body will naturally regulate its own healthy pattern of growth.

Without a firm grasp of the fundamentals, you can never perform higher strain tasks. Any athlete serious about competition is also seriously skilled in the basics of training. We don’t jump to the top of a ladder. Instead, we gradually move up each step. Hard work has results. If you work hard and follow this basic advice, you’ll bring your body to it’s pristine form in no time.