Steal these cheat codes I wish I knew when I started…

We’ve been training consistently for nearly two decades, and during that time, we’ve picked up insights and understandings that feel like cheat codes for anyone starting their fitness journey. Our goal with patients is to shorten the learning curve, allowing them to benefit from these valuable principles much sooner. Today, we are sharing some of these cheat codes to help you optimize your training and reach your goals faster.

1. Reverse Counting for Reps

When lifting weights, count backward from your desired rep target. This simple trick helps your mind focus on finishing the reps more effectively.

2. Emphasize the Eccentric Phase

Spend more time (3-4 seconds) on the eccentric (fighting against gravity) portion of the lift. This part helps you build more muscle and increases time under tension while reducing the risk of injury.

3. Prioritize Recovery

Recovery is essential. Sleep is the most effective and affordable recovery tool. Also, incorporate activities like walking, eating well, hydrating, and using hot/cold therapy to prepare for future training sessions.

4. Focus During Lifts

Choose a focal point to stabilize your movements during strength exercises. This enhances stability and movement quality.

5. Use RIR Scale

For most workouts, aim to leave 1-2 reps in reserve (RIR). This balance ensures adequate fatigue for growth while maintaining high movement quality.

6. Save Time with Supersets

Combine two movements back to back, targeting opposite muscle groups. For instance, do pull-ups between sets of squats to make efficient use of your time.

7. Hang for Grip Strength

If you sit often, hang from a pull-up bar to counteract the effects of prolonged sitting and to improve grip strength, which correlates with longevity. Aim to increase your hanging time gradually.

8. Use Various Tools

Incorporate kettlebells, barbells, dumbbells, sandbags, rings, etc., into your training. Learning to use diverse equipment enhances your skills and makes training more enjoyable.

9. Train with a Partner

Training with a partner or group accelerates progress and fosters deep relationships.

10. Balance your cardio and strength training

Include both cardio and strength training in your weekly routine. Both are integral for optimizing longevity.