Balanced Fitness & Health Blog

Maintaining intensity through an entire workout, let alone a week, can be difficult. It’s easy to lose sight of the bigger picture. The past three weeks I have been doing 6 sets of 8 reps on my heavier compound lifts and 8 sets of 10 reps on my isolation and cable exercises. My focus during these 3 weeks has been flawless form, mind-muscle connection, getting a solid pump, and resting no more than 45 seconds or a minute at most. I’ve caught myself losing intensity through my workouts and declining week by week, so I created this list, not only to help myself, but to help others maintain focus and increase intensity through your entire workout and the remainder of your split.

Have A Notebook
Writing down your workout ahead of time can cut down on time spent lollygagging in the gym. This way when you get to the gym and warm up, you already know what exercise is coming first, how much weight is needed, and what you need to prepare for next. A notebook is a great way to keep track of your progress. You can add notes if a weight was too heavy, a movement felt uncomfortable, or if you just don’t like a certain exercise altogether.

Lift Away From Your Notebook, Water Bottle, Etc.
What I mean by this is leave your water bottle or notebook in one spot of the gym that is only a short distance from any of your lifts. For example, I leave my stuff by the window near the bench press. I don’t take it with me so I get that short breather and walk to write down my rep count. By the time I have had a drink and wrote down my progress it is almost time for my next set. This way I can gauge my rest period and keep my intensity up while not sitting around.

Drink A Pre-Workout
I used to love C-4 or Amino Energy for my pre-workout. After talking to friends and our trainer here, James, I decided to start making my own. You can make an extremely beneficial pre-workout with Beta Alanine and Creatine. You can buy these supplements unflavored and mix them with any drink.

Positive Mental Attitude. Get pumped to be in the gym. You’re there to better yourself and that’s exactly what you’re doing. Your future self will thank you for giving it your all rep after rep, week after week. Make that last sprint, rep, minute, lunge, jump, or whatever, count!

– Andrew Tylor