Keys To Optimizing Results In The Gym: Pre-Workout

Working out is great, but did you know what you do outside the gym is just as important, if not more, than what you do inside the gym?

Whether your goal is strength, fat loss or just over all health, there are a few key things you can do before and after workouts to optimize your results.

Lets be honest. Most of you are busy people and don't have hours a week to devote to the gym.

I want you to make the most of your time and crush it every single week!

So let's get to it.

Pre-Workout

preparing for Greatness

Properly preparing for a workout will improve your mental focus, benefit movement patterns and optimize your gym time.

When I say "pre-workout" I don't mean C-4, Jack3d, 1MR or any of the thousand supplemental pre-workout powders out there.

I'm talking about everything you do leading up to your workout.

If you take pre-workout, fine. I personally don't think they are worth the money, not to mention the questionable ingredients in some of those formulas.

I also don't believe pre-workout supplements are necessary to preform optimally in the gym. (Unless you work out at Gold's. It may be required there... lol)

Here are a few things to consider when preparing for a workout.

-Coffee

Coffee is my alternative to pre-workout supplements. Caffeine is the main ingredient in pre-workout powders, and a cup of coffee has anywhere from 85g-150g of caffeine (lighter roasts have higher caffeine content).

1-2 cups of joe will give you that extra "umph" to kick start your workout without any weird ingredients.

-Hydrate

Before your coffee, you may want to down a bottle of water. Poor hydration can negatively effect your mental clarity and energy level, and you need both for a killer gym session.

Sweating coupled with the diuretic effect of coffee will only further insult a dehydrated body. Take a bottle with you so you can hydrate throughout your workout.

-Eat: Protein and Fat (optional)

Some people are able to workout in a fasted state. I do about 50% of the time.

Some people need a small, pre-workout meal to keep their blood sugar stable. That's ok.

I recommend eating something high in protein, and maybe some moderate fat, if you plan to eat before a workout. This will give your body a steady supply of energy without spiking your blood sugar.

Save the carbs for your post-workout meal to resupply your muscles with energy. Waiting to eat carbs post-workout is especially important if fat loss is your goal. (more on this later)

-Have A Plan

For the longest time, I would go to the gym and just do whatever. This worked for a while, but eventually I stopped progressing.

Once I started an actual program, I started seeing linear progression from week to week.

I highly recommend starting a training program, if you've never tried one. Not only will a program help your progression, having a program focuses your time by providing a prescribed workout plan.

Logging your workouts is another helpful tip for tracking progress and better directing progression. Record exercises, sets, reps and PR's (personal records) in a notebook or phone.

Referencing previous workouts gives you a better idea of what weights and rep ranges you need to hit each week.

Need some help getting started? Here are a few suggestions.

Starting Strength by Mark Riptoe

5/3/1 by Jim Wendler

For Birmingham locals who need a little more guidance, check out Steel Strength Training.

-Mobilize

Stretching, foam rolling, band flossing and smashing your muscles with a lacrosse ball are all great ways to warm up your muscles and joints before a workout.

Taking 10-15 minutes before your workouts to mobilize will improve your range of motion and joint alignment.

-Ramp up

Ramping up to your working weight is more focused than merely "warming up".

Starting with the bar, or even body weight, do some repetitions focused on form and range of motion.

After that, try 5 sets of 1-3 reps progressively getting heavier each set. I wouldn't exceed more than 75%-80% of your max when ramping up. Doing more than this puts you at risk of pre-fatiguing the muscle.

Every rep should be perfect in form and explosive in movement.

Ramping up helps warm the entire body, increases blood flow to muscle tissue and establishes fundamental movement patterns.

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Sometimes you just have crappy days at the gym due to sickness, fatigue, or whatever. It happens.

On those days, it's best to do your main exercises and get out.

But I hope these few tips will help you optimize your time and make for more good days at the gym. Your time is important. I don't want you to waste it.

Try some of these things out and let me know what you think.

Next week, I'll focus on what to do after your workouts to make the most of all your hard work.