We’re in this to produce physique-changing, life-changing results!   (Right?)

The surefire way to ensure rapid and prolonged real results is to optimize your workouts to maximize your gains. So, let’s get right into it:

Start thinking optimization before your next workout before you begin the training session.

Here’s a tried and true to-do list to memorize and follow, There will be a quiz on this later — in the form of how successful your workout is! How much of this you remember and prep with will determine whether your training session then gets a grade of “epic pass” or “epic fail”….

 

1. Drink water…hydrate!

Interestingly, humans are made up of about 60% water. (Yes, even when we’re shredded.) That also means we need to be drinking water constantly. Relentlessly. Your body uses water to do just about everything it does, all day long (and all night long).

Sweating? Sure. But…breathing and digestion? Really? Yep, and it even uses water to regulate body temperature. 

Prep for your workouts by drinking enough water. If you don’t, your body simply cannot and will not perform at its best. 

 

2. Take your pre-workout 

A pre-workout is a supplement or drink that’s designed to boost training performance. Many people use pre-workouts because it can be difficult to stay hyped and active all the time. Pre-workouts taken generally a half hour or so before training provide that boost of energy to start strong and carry you through the workout. They can even help start to extend workout duration. 

Various pre-workouts have different uses and benefits. Some are more effective than others, or better at certain things. Certain ingredients are strategically designed help build strength and muscle, while others help build and maintain endurance. Being clinically tested is hugely important.

To zero in quickly on exactly the right pre-workout for you, make a short list of your goals and your training exercises. Match that up to what the pre-workout you’re considering (such as GAT Nitraflex®) says on its label.

 

3. Clear your mind 

This helps you relax before every training session, no matter how intense. Mindset directly contributes to workout success, and a clear mind is equally as important to workout success as your overall physical condition is. 

Try meditating and deep breathing to clear your mind.

4. Wake up refreshed

We spend roughly a third of our lives asleep. That’s for good reason. The body and brain need sleep in order to maintain health, be strong, and perform at its best! Sleep helps us refresh, helps our muscles grow and repair tissues, and sleep even helps synthesize our hormones. 

5. Stay strong

One way to be sure you’re optimizing your workouts is to keep your body strong. The premium formula GAT Joint Support features Glucosamine and Chondroitin to support hardworking joints. Plus, it includes Collagen peptides plus Hyaluronic Acid and other lubricating ingredients shown to promote optimal joint and bone health. Athletes and bodybuilders use it to achieve peak performance every day.

6. Visualize and set a specific, realistic goal

You know you, best. Keep it simple and achievable! Then, do the work, follow through and reap amazing physique results. 

7. Meal plan on point? Check!

But first, double-check that it actually is. If you’re eating too much — or, not enough — you won’t get the gains you’re looking for. Check out this article to learn more: 8 Tips for Bodybuilding Meal Prep and Nutrition. 

 

8. Don’t forget your protein!

By consuming the optimal amount of protein every day, you’re helping your body stay healthy and function properly. You’re also helping it build bigger, stronger muscles — building out the gains you’re looking for! 

Each scoop of GAT Whey Protein is packed with 25g of fast-acting 100% premium whey protein. It gets right to work on improving your muscles. Each scoop contains over 5 grams of BCAAs from protein. You can also try GAT Nitra Whey 100% whey isolate blend with testosterone support.

9. Add a post-workout

Success doesn’t always come down to how hard you work out. There are many factors to plan for, and one is how to even further improve your outcomes. One key factor is planning to also optimize your post-workout recovery. 

Looking to maximize muscular output, recovery, and muscle building? Then you’re looking for a high-performance glycogen loader, in supplement parlance. A widely acknowledged, very highly effective glycogen loader is GAT Carbotein®.

Carbotein is a scientifically advanced glycogen-loading carbohydrate formula. It enables rapid energy use along with post-workout recovery. It uniquely combines 6 fast-acting specialty carbohydrates with branched-chain amino acids plus multiple electrolytes and citric acid cycle intermediates.

It’s recommended to drink Carbotein before, during and after training to support maximum muscular work output and endurance, glycogen replenishment and loading, and highly anabolic muscle building.

10. Remove distractions 

All distractions! They just slow you down and push achieving those goals farther and farther away.

So, do yourself a huge favor. Don’t keep your phone near you when you’re working out. Turn it off and put it in a drawer, out of sight and out of reach.

No computers, either? Right…especially work computers! And, it’s super-easy to let things like work and family get in the way and slow down reaching goals, too. So, try to build your action plan around all that, too.

Let people know when you’ll be taking an hour (or whatever) to train without interruptions.

Wow, it sure can involve some hard life choices. The upside is that removing distractions allows you more time. That will keep you less stressed and fully on target for success. (No reason to stress during workouts. You’ll have the whole rest of your day to be as stressed as you wanna be.)

Remember: Success, not stress!

 

11. Switch it up 

When you do exactly the same workout every day, and even have the same training meals every day, your body eventually gets used to it. Then, your results start diminishing and can become harder to achieve. Chances are if you’re a consistent lifter, then you’re going to hit a plateau. 

A plateau happens when the calories you burn equal those you take in. This can happen when you start packing on more muscle. More muscle helps keep your metabolism (the rate at which you burn calories) fast. That results in a plateau. The only way to zoom past the plateau is to either eat fewer calories or exercise more. Or, both. 

12. Train multiple muscle groups at once

A superset simply combines two exercises back-to-back with no rest in between. Supersets are the most popular way to train multiple muscle groups at once. Bodybuilders rely on supersets to efficiently gain muscle, strength, and burn fat — maximizing their workouts.

 In a superset, once both exercises are completed, you take a break and then continue doing more sets. The main reason why so many people love doing heavy-light supersets is because they help you maximize muscle gain. When you do high reps, your body is doing more work, and you burn more calories. If your goal is to get leaner, include lighter, higher rep sets in your training. 

They’re time-efficient. You can literally do twice as many exercises in the same amount of time working out. Learn more by reading How to Burn Body Fat and Build Muscle with Heavy-Light Supersets. 

13. Keep going!

You remember how “nobody likes a quitter” right? You don’t like quitting either — you know that.

 So, stay determined. Keep it going.

Remember, some training sessions might turn out better than others, depending on your state of mind going in. But really, no workout is a bad workout. So, keep it in motion and you’ll keep rocketing toward your goals. You’ll get those gains you’re looking for!