1. Measure your capabilities

Advice from Rob MacDonald, general manager of the Gym Jones gym in Salt Lake City.
Sometimes you need to arrange a check. A fitness test works better than trying to challenge yourself for your progress.
Regular checks bring you closer to the right path, help you overcome the urge to stop or give up.
Here is one of McDonald’s favorite tests that can be done anywhere.
Set a timer and complete 100 burpies. First push out, then stand up and jump out, tearing off the floor by at least 10 centimeters.

2. Prepare your muscles for pull-ups.

Advice from Artemis Scantalides, trainer at the Iron Body gym in Boston.
To prepare for pulling up, hang on the horizontal bar for 30 seconds with a tense press.

Then try to do the same, but already bent your arms at an angle of 90 degrees. When you can do 3 sets of 30 seconds, you can try to catch up.

3. Choose the right pace

Advice from Greg McMillan, owner of the McMillan Running club in Mill Valley, California.
Run 25 minutes at a quiet pace to warm up . Then speed up a little every two minutes. Slow down the pace so that you run fast enough for 40 minutes.
After the 45th minute, run at maximum speed while you have the strength. After that - 5 minutes of running at a calm pace. Repeat this workout every week.

4. Try different methods

Advice from Alwyn Cosgrove, owner of the Result Fitness Club in Santa Clarita.
Alvin is simply obsessed with new training techniques in the field of fitness accessories. His innovations are always quite effective. No matter how he changes the training of his clients, their results are always improving. Here is what he recommends.

Do not watch the clock

Interval training is always done on time - you do the exercises and then relax.
Cosgrove prefers heart rate training. You work until your heart rate is 85% of your maximum, and then rest until your heart rate drops to 65%.
Shift the load off center
Imagine you are doing the Farmer's Walk exercise with 18 kilogram dumbbells.

Farmer's Walk Exercise with Two Dumbbells

Easy, huh? Now try walking with one 36 kilogram dumbbell in one hand. A shift of gravity on one side increases the load, especially on the core muscles .

Farmer's Walk exercise with one weight

Try to apply this principle with lunges, steps, squats and most exercises to work out the upper body.

Wake up your muscles

When you pick up the sandbag, the weight shifts. Your central nervous system has to respond faster to tune your muscles.
This allows you to burn more calories and turns any exercise into a load for the core muscles. No sandbag? Use a TRX trainer or fitness ball .

5. Improve rear view

Advice from Bret Contreras, degree holder and founder of Glute Lab.
The Glute Lab is a four-car garage that has evolved into a hybrid of a hardcore gym and science lab. Bret Contreras uses stabilometric platforms for assessing strength, electromyography and ultrasound to understand what is happening in the muscles, and video capture technology to investigate movement.
He made several discoveries.

Pay attention to sit-ups and pelvic lifting

A study by Contreras showed that squats pump the lower fibers of the muscles in the buttocks, and during the lifting of the pelvis, both the lower and upper fibers are worked out. To achieve better results, you must perform both exercises.

Gluteus Exercises

In addition, these exercises provide comprehensive development. Contreras recently discovered that squats help improve vertical jumps, and lifting the pelvis can increase running speed.

Trust the senses

Using electromyography to measure muscle stimulation, Contreras found great differences in how exercise affects people. He argues that his clients often say themselves which exercise provides the most benefit because they feel it.
Trust your instincts and listen to your body. If you feel that squats will help you better pump muscles, if you turn your feet outward, most likely it is.

6. To build muscle, do deadlift with the right weight

Advice from the founder of the Rise Nation gym in Los Angeles, Jason Walsh.
Jason coaches high-class athletes, including models from the cover of Men's Health - Matt Damon and John Krasinski. To increase strength, they perform slow repetitions of deadlifts with high weight.
Every few weeks they arrange an exhausting workout: they hang from 50 to 70% of the weight on the bar, which they can lift at a time, and do three approaches with the maximum possible number of repetitions.

7. Run a sprint on a treadmill

You can arrange speed races not only in the stadium, but also on the treadmill . Gradually add the speed and degree of climb of the track until you reach a pace that can only be maintained for 20-30 seconds. Then lower the pace to a quiet run or walk for 1-3 minutes, then repeat again. In the first training session, do no more than 2–4 such sprints. Gradually bring their number to 8-12.

8. Let the group motivate you

Advice from SoulCycle gym instructor Robert Pendilla.
There are many specialized studios for group classes in yoga, cycling, running, boxing and various types of dance. What are the benefits of group training? In company. The group motivates you to do better.
Music is also of great importance. Find a soundtrack that inspires you and suits your workouts, and you will work harder and better.

9. Exercise hard, but not too often

Advice from Peter Park, owner of the Platinum Fitness Club in Los Angeles.
If you are under 35 years old, three intensive workouts per week are sufficient. If more, two is enough.
Load yourself on the days of interval training, and during the recovery classes, do all the exercises at an easy pace.

10. Exercise carefully with free weights

Advice from the founder of the Movement gym in Minneapolis, David Dillanava.
Sometimes working with free weights feels somehow wrong. To fix this, you need to listen to your body.
Let's say you have a day of legs. First try to reach your toes. Stop when you feel stress.
After that, try to do squats with your own weight, and then reach for your legs again. Did you manage to lean lower? If not, move the barbell squats to another day.

11. Try a squat that doesn't work.

Advice from Mike Robertson, co-owner of Indianapolis Fitness and Sports Training in New York.
Try a squat with two weights.

During such squats, it is almost impossible to spoil the technique. The lower back is in excellent position, quadriceps, buttocks and abs are well pumped.

12. Control your workouts

Advice from New York Mark Fisher Fitness co-founder Brian Patrick Murphy.
The best day to relax comes when you most want to go to training. Instead, take a walk. This will prove that you are in control of your training program, and not you.

13. Choose a clear goal and strive for it

Advice from Mountain Tactical Institute gym owner Rob Shaul.
Choose an adventure that challenges your abilities, such as rafting on a mountain river, and then start preparing for it in the gym.
You will gain experience that will help you in life, and your training will have a goal.

14. Find your limit with a simple test.

Advice from Mike Boyle from the Mike Boyle Strength and Conditioning gym in Woburn, Massachusetts.
Injuries to the rotator cuff of the shoulder are often associated with insufficient pulling force.
A simple test for athletes: during pull-ups you should lift the same weight as during the bench press. For example, if you weigh 80 kilograms and do a bench press with a weight of 100 kilograms, you need to pull yourself up with a weight of 20 kilograms.

15. Use the mantra to deal with discomfort

Advice from Crossfit New England coach Ben Bergeron, among whose students are several CrossFit Games winners.
You can work harder if you learn to overcome discomfort. This is the key to physical change.

16. Do not go to expensive gyms

You can become stronger in a cheap gym. They do not have new simulators, infrared saunas and water coolers, but even there you can become stronger and more enduring.
Dumbbells are everywhere. You can do a lot of exercises with them: deep squats with one dumbbell on your chest, back lunges, squats in your lunges, deadlift on one leg, dumbbell press above your head, cravings for the stomach and bench press.
On the Smith simulator, you can do pull-ups with legs on the floor. Using different handles, you can pull the upper block to the chest and cravings to the stomach.

17. Make a gym at home

Advice from Dan John of Salt Lake City.
John converted his suburban garage to the Westridge Barbell Club gym and, with several followers, conducts high-intensity training with basic equipment there.
Once he had much more equipment, even a pair of Nautilus simulators for working out biceps and triceps. But after the move, he realized how little is actually needed for a home gym.

Start small

John reduced his equipment to one 28 kg weight.
“It was my personal home gym,” he says. “I could do bench press, swing masses, squats, jerking and many other exercises, including training with my body weight.”
Start with one shell with which to do all of these exercises.

Fill up your gym gradually

Before you buy new equipment, think about what exercises you can do with it.
First, John used the press roller, which he bought for $ 4. After that, he switched to TRX loops. You can buy, for example, a rack for pulling up or a bar with pancakes.

Do not spend money

Rich people buy expensive simulators and never use them. A good home gym starts small and gradually grows.
Cardiovascular equipment is a waste of money. People rarely use them, and a good walk is much better and cheaper.

18. Turn a workout into a game

Advice from New York-based Throwback Fitness co-founder Brian Gallagher.
This helps you work harder and get great results.

Fight yourself

As a competition for one person, you can use a circular training session consisting of push-ups, twisting on the abs and squats with the weight of your body.
Each circle do two repetitions more - 2, 4, 6 and so on. Training continues for 5 minutes. Rest - 1 minute.
After the rest, start with the number of repetitions that you can handle easily, but now reduce the repetitions - 12, 10, 8 and so on to two. Your goal is to return to two repetitions in less than five minutes.
Too easy? Then increase the training time to 10 minutes.

19.Compete with friends

Each group at Throwback Fitness includes between 6 and 16 people. Participants are divided into groups and compete among themselves. One of the favorite gym competition games is the TBF Cup.
In this game, teams compete in throwing balls into the net. To gain access to the ball, the team needs to make a circle of four burpies, eight push-ups and twelve twists to the press. The faster you circle, the more attempts there will be to throw the ball. The team with the most goals in the net at the end of the training wins.

20. Find your club

Maybe you are elite fitness clubs with air conditioning, modern fitness equipment and protein shakes at the exit.
Or do you still prefer an old gym like Doug's Gym, where the equipment is only barbells, dumbbells and weights, and where, it seems, nothing has changed since the appearance of the first gyms.
Doug is a living confirmation of the fact that the gym is not so important to maintain a great shape. More importantly, you work out a few days a week where you feel comfortable.