1. SIP WATER THROUGHOUT THE DAY.
Hydration is an often overlooked element of prepping for a workout, but it's a must—particularly if you train intensely. That’s because water helps your body to exercise efficiently. It lubricates your entire body -- without it, you’re like the Tin Man without his oil. A well-hydrated athlete feels stronger and can work out longer and more effectively.
2. SQUEEZE UNTIL YOU CAN'T SQUEEZE ANY MORE.
And don't just squeeze at the top of the rep, you should get a complete squeeze throughout the whole movement and feel the muscle growing. If you don't squeeze the muscle you are working on you won’t properly isolate, and might not even be working the muscle you are trying to hit.
3. LIFT LIKE YOU MEAN IT.
If you can do the maximum number of suggested reps without feeling fatigued, add pounds (10-15 percent at a time). If you can't complete the minimum number of suggested reps, reduce the weight in 10 percent increments until you can. Your last 1 or 2 reps should always feel tough, but doable.
4. PROTEIN, PROTEIN, & MORE PROTEIN.
If you workout and want to build muscle, you should get familiar with protein, one of the most essential nutrients for the human body and what should be a staple in any diet. Proteins are chains of amino acids that act as the building blocks of tissue and muscle and provide an important source of fuel for the body. All the exercise in the world won’t build muscle if you’re not getting enough protein.
5. DON'T CHEAT YOURSELF.
We've all done it: rest periods that drag on a little longer than they should, eventually becoming chat sessions or email checking. There's nothing wrong with taking a breather between sets, but that's all it should be. Rest periods shouldn't be mini rest days!