LOSE THE SHOES
Lift without shoes, if possible, or in minimal footwear like Vibram FiveFingers shoes, wrestling shoes, or converse chucks. getting your feet flat on the floor reduces the distance you have to pull the bar on a deadlift, growing your leverage and assisting you lift more heavy weights. Training without shoes also fortifies your feet, which in turn adds balance and grip to all your lifts.
BE A TIGHT-ASS
Fit your butt at all times throughout a set, particularly on lifts like the bench press and overhead press. It balances your entire torso.
USE THE 25-REP METHOD
If the overall number of reps you execute for an exercise adds up to 25, you’re more likely to increase muscle and strength gains. Just maintain the reps comparatively low and the sets moderate. Options like 5×5, 6×4, and 8×3 work well.
GO HEAVY, THEN LIGHT
Train with heavy loads 30 days, utilizing sets of four to six reps. The the following month, go lighter and be in the 10-12 rep range. The heavy training enables your body to make even quicker gains while in the lighter weeks.
THROW A MEDICINE BALL
Keep an 8- to 10-pounder ad place it hard into a wall a few feet in front of you, just like you were passing a basketball down the court. You can also reach overhead with the ball and then slam it hard into the floor. Do three sets of five reps. Intense exercises spark the central nervous system, supporting you get more muscle fibers on lifts.