1. Avoid momentum when doing any rowing exercise such as barbell bent over rows and one-arm dumbbell rows. In addition, hold the fully contracted position (top position) for one-second on each rep to further improve technique.
2. Utilize high incline presses for a balance of chest and shoulder development. if you have breast envy or you have breasts and want to focus on the pecs, use lower incline presses and pause at the bottom of each repetition.
3. Use Hindu Squats at the end of each workout as a finisher. 4×25 with 45-second breaks gets the job done. Hindu squats are a killer exercise for the quads, calves, and of course conditioning when done in high repetitions.
4. Train barefoot or with just socks on. This makes a big difference with squats and deadlifts. I feel much more stable and connected on both exercises when shoe free (even flat shoes such as converse all stars). I also prefer overhead presses barefoot.
5. Consume a pre-workout meal two hours before training. Many take pre-workout protein shakes an hour before training which is a big mistake.
Optimal digestion requires more time which is why many vomit if they eat too close to an intense workout. I find 20-30 grams of protein, 50-60 grams of carbohydrates, and 14 grams of fat works very well as a pre-workout meal again two hours before training.
For an added bonus take two caps of my Aggressive Strength Testosterone Booster and two caps of RED an hour before training. Both help big time with focus and training intensity. Have a cup of coffee as well or black tea for further enhancement.
6. Train 4-6 hour after arising. You will naturally be more warmed up, less compressed, and your central nervous system will be more prepared for heavy training. If you have to train earlier, spend more time doing joint mobility work and execute more warm-up sets. Especially for power exercises such as squats and deadlifts.
7. Stretch the quads after every leg workout to avoid knee issues. Often knee issues are a result of very tight quads.
8. Do a ballistic exercise such as kettlebells swings, box jumps, or even a few 25-yard sprints before a grind based exercise such as the deadlift, squat, or overhead press in order to fire up the nervous system for improved performance.
9. Utilize deliberate technique on exercises such as pull-ups and dips. For example, start pull-ups from a complete hang, contract the lats and pull yourself up to the top without exploding or using momentum. Hold the top position for a second then slowly lower back to the starting position keeping tension on the lats and biceps.
10. Do the hardest and most productive exercises at the beginning of each workout. For example, prioritize squats and deadlifts first as they are the most productive and energy intensive.