Get Maximum Gains with Minimum Effort At The Gym
Look, we all have to face something at one time or another:
Going to the gym sucks a lot of the time.
It does! You know how you meet those people that say “I always love going to the gym! I couldn’t imagine life without going to the gym!”
Screw those people. Jerks.
Sometimes, going to the gym isn’t great – it’s a pain in the butt. Sometimes you’re beat from a long day at work, or you didn’t sleep well the night before, or your legs have been amputated while you sleep and replaced with telescopes – you get the idea.
So that’s why when you do go to the gym, you should make the most out of the time you have there.
Note: If you’re having trouble mustering the courage / energy / desire to go to the gym in the first place, check out our guide for how to get started on an exercise plan and stick to it here: 8 Easy Tricks To Get Started And Stick With Exercising
Plus, if you’re using your time more efficiently… that means that you can spend less time at the gym… which means…
Anyway here are 5 really good and efficient exercises that will save you time and effort at the gym.
1. You Should Be Doing More Loaded Squats
Squats are great. And at the gym (or otherwise), squats can be even better.
When you add weights to your squats, you make them harder, but you also make them way more efficient at building muscle, strengthening bone, and supercharging your metabolism.
The easiest way to do a loaded squat is to take a normal squat and carry a 10 lb weight in each of your hands, with your arms straight down by your sides.
Not only do you supercharge how effective your squat is, you also look like a super cool squat warrior.
2. You Should Be Doing More Side Step Ups
You know Step Ups, right? The thing where you step up onto something in front of you and then step back down? Like… you know… what you do on actual stairs?
Steps? Ups? Step… ups?
Anyway, those are good for you, but side step ups are even better.
They work different muscles than you use regularly, like your inner and outer thighs, glutes, and obliques. They make you better at doing normal stuff (like running, walking, and even making your balance better) and are a great way to get more out of your time at the gym.
Make sure to keep your shoulders square while you’re doing them, and also step lightly when going up and coming down to the ground.
3. You Should Be Doing More Rows
Rows are so great, you guys.
Not only do they improve major muscle areas like your chest, biceps, and abs, but they also help strengthen your back and balance out your posture.
What I’m saying here is that they’re super, super effective.
Bend over at the waist with your knees slightly bent and make sure you don’t hunch your shoulders.
Then, with a weight in each hand, pull your elbows back while keeping them close to your sides. You can help strengthen your core by alternating pulling your arms back (but remember not to twist – keep your chest square with the floor).
And then you’ll be getting stronger while also getting better at being in a rowboat.
4. You Should Be Doing More Reverse Wood Chops
OK, hold on. Reverse wood chops are good even if you don’t find yourself chopping wood very often (or at all).
Plus, how would they even help you chop wood? You’re chopping wood – but in reverse . It’s like you’d be chopping a tree behind your head. That’s crazy talk.
Anyway, this is a great and efficient exercise to do because it involves so many muscles. Getting more muscles in on the workout means 1. It’s a more efficient exercise and 2. It boosts your metabolism (because more muscles).
Anyway, take a weight like a dumbbell, medicine ball, or cable handle, start with knees bent and the weight next to one hip, and then raise up and lift the weight over your opposite shoulder.
This rotation gives a great workout to your core – plus a ton of other muscle groups – and really makes the most of your time at the gym.
5. You Should Be Doing More Planks
Planks are just fun to say. And they’re not only a stupid 2011 internet sensation.
They’re also really good for you! Who knew?! (Not those stupid internet meme kids)
Planks are great because they strengthen the ever-loving bajesus out of your midsection. Do you know what that means? Hint: It means a tight waist and super flat abs. Those are good.
Make sure to keep your arms locked at a 90 degree angle, keeping your back as straight as you can and your whole body on a straight line down to your toes, and then squeeze and crunch that core as much as you can.
It’s hard! It’s tiring! It’s also effective! You can use it to spend less time at the gym.
Now, less reading, more exercising! Go!
The 5 Best Exercises You Should Be Doing More Of
- You should be doing more loaded squats
- You should be doing more side step ups
- You should be doing more rows
- You should be doing more reverse wood chops
- You should be doing more planks
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