10 Best Things to do During Every Workout

Using these 10 simple tips will make any workout better. Regardless of whether you exercise at the gym or at home by watching this video you'll learn the best things to do during every workout to see improved performance and better results. You'll also discover common workout mistakes to avoid and things that you should never do again at the gym.
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What you do during your workout will determine how fast you build muscle, get stronger, and improve your body composition. And if you focus on the wrong things during your workout you're going to slow down your progress, get demotivated, and eventually hit a plateau. That's why today I want to go over 8 things that you should do during every single workout to get faster results.
And the truth is we can talk about the structure of your workout all day, but if you're not focused or in the zone during your workouts it's going to be very difficult to push yourself to the next level and see those results that you're after. That's why the first simple scientifically proven tip is to listen to your favorite music during every workout. Many studies show that simply putting on some headphones and listening to your favorite songs can actually improve athletic performance. The music is able to boost performance most likely in one of two ways, by either delaying fatigue onset or increasing work capacity. According to a study led by a well-known sports psychologist, the effects of music lead to higher-than-expected levels of endurance, power, productivity, or strength. (0.1). And there are many other studies that point in this same direction and come to the same conclusion. Specifically, the research shows that music can increase strength endurance...
Faster-paced motivational music has been shown to boost workout performance better than neutral or slower-paced music. (0.2) For example, in a study that looked at the effect that music had on how high the participants chose to ramp up their speed on a treadmill, the researchers found that while listening to faster-paced music, participants were able to increase their pace and distance traveled without becoming any more tired. (0.3) Aside from increasing energy and motivation, music is able to reduce fatigue most likely because it helps distract you from the pain that a particular exercise is causing you. And this fits very well with my personal experience. Some of my personal best strength gains have come right after I spent a good amount of time creating a brand new playlist full of new songs that would really pump me up. So if you've been listening to the same songs for months now I suggest you spend some time searching for new music that actually motivates you because I believe it makes a huge difference that's hard to fully quantify in studies.
Something else that you'll want to do is drink water throughout your workout. This will help you replace fluids that you lose through sweat and that have a beneficial effect on performance. If you don't sweat much during your workout this isn't as important. But either way, don't the mistake of getting a sports to drink full of sugar instead of water because research doesn't show much of a beneficial effect from intra-workout carbs which are carbs that you take in specifically during your workout. So unless you're really low on carbs it'll only add extra sugar to your diet without improving performance so stick to water especially when you're sweating.
Another simple but highly powerful tip to increase focus is to eliminate distractions during every workout and Mostly this is done by putting your phone on silent and listening to a set playlist so you don't have to keep checking your phone. It's very common for people to come into their workout ready to train hard, and then when they go to check their phone for "just a minute" an unexpected email or message pops up, which leads to a significant delay between sets. Not only does this mean that your workout will last much longer than it has to, but these kinds of distractions also prevent you from reaching a flow state or they can pull you out of that flow state, which takes time to get back into. And like I said if you're not focused it doesn't matter if you have the best workout routine in the world, you're not going to give it you're best, which is more important. It's no surprise that your phone can decrease focus since research clearly shows that having a smartphone within reach can reduce available cognitive capacity. (5) So set your phone to play your music and don't check it until the end of your workout.
As far as the workout itself something that you absolutely must do to see progress is apply progressive overload. This essentially means that you need to make your workout harder over time and continuously place more stress on your body than what it's used to.

[@GravityTransformation]

References 1. The effects of music lead to higher-than-expected levels of endurance, power, productivity, or strength. psycnet.apa.org/record/2010-19053-016 2. The ergogenic effects of motivational music exceeded those of oudeterous (neutral) music www.ncbi.nlm.nih.gov/pmc/articles/PMC3339577/ 3. Significant effects and interactions were found for running speed and heart rate across the different music tempo and loudness levels. More positive affect was observed during the music condition in comparison to the 'no music' condition. pubmed.ncbi.nlm.nih.gov/17090506/ 4. "As of 2019 more than half of all gym members were female (50.5%)." runrepeat.com/gym-membership-statistics 5. "an approximate 6 to 1 disparity in weightlifting injuries prevalence was observed between males and females from this sample." www.ncbi.nlm.nih.gov/pmc/articles/PMC2770173/ 6. "In this study conducted, acutely 3.9% increase occurred in strength endurance (60% of 1RM) as a result of participants’ listening to self-selected motivational music. As a conclusion, it is stated that listening to fast (motivational) music creates an ergogenic acute effect and it is recommended to use music during strength workout to have better strength endurance performance. www.researchgate.net/publication/325393434_Does_Motivational_Music_Influence_Maximal_Bench_Press_Strength_and_Strength_Endurance 7. That reduces injury risk and boosts performance. The latter is because warming up improves flexibility, blood flow, oxygen availability, and nervous system speed and efficiency pubmed.ncbi.nlm.nih.gov/3849057/ 8. However, don’t rely on static stretches. such stretches before exercising do not reduce injury risk, as found by a meta-analysis of 361 studies. pubmed.ncbi.nlm.nih.gov/15076777/ 9. “there is not sufficient evidence to endorse or discontinue routine stretching before or after exercise to prevent injury among competitive or recreational athletes.” pubmed.ncbi.nlm.nih.gov/15076777/ 10. Contrary to static stretches, dynamic ones don't impair strength, power, or muscular endurance, but they may even increase it. pubmed.ncbi.nlm.nih.gov/28251401/ 11. What’s more, research shows that having a smartphone within reach can reduce available cognitive capacity. www.journals.uchicago.edu/doi/10.1086/691462 12. A study published in The Journal of Strength and Conditioning Research Demonstrates relationship between chest size and bench press strength and finds a very close correlation pubmed.ncbi.nlm.nih.gov/24169471/ 13. This isn't the only study that found this. There's also a strong relationship between body mass and performance in Olympic weightlifters. pubmed.ncbi.nlm.nih.gov/10956351/ 14. "Performance of the SQT, BP, and DL was strongly correlated with FFM and FFM relative to standing height (r = 0.86 to 0.95, P < or = 0.001)." pubmed.ncbi.nlm.nih.gov/11990746/ 15. Show the following apps: apps.apple.com/ru/app/gravitus-workout-tracker/id965383840?l=en 16. Show the following visual: 17. one study divided thirty young men without resistance training experience into two groups. pubmed.ncbi.nlm.nih.gov/22027847/ 18. In another study, sixteen recreationally active men and women followed an eight-week leg training program. pubmed.ncbi.nlm.nih.gov/23629583/ 19. One is that you make better progress on exercises and muscle groups you train first in a workout while you see fewer results among the movements and muscles you train later. pubmed.ncbi.nlm.nih.gov/20938358/ 20. Second, pre-fatiguing a muscle with an isolation exercise induces a weak link during the compound movement, which reduces work capacity and muscle activation. pubmed.ncbi.nlm.nih.gov/16503673/ pubmed.ncbi.nlm.nih.gov/23487480/ pubmed.ncbi.nlm.nih.gov/12741886/ 21. For all three of the sentences where this citation is used, show the following two studies: pubmed.ncbi.nlm.nih.gov/31113178/ pubmed.ncbi.nlm.nih.gov/15705035/ 22. Also, it’s generally a bad idea to train through pain. Research indicates that listening to your body and avoiding pain is a very good way to autoregulate your training when you’re injured. pubmed.ncbi.nlm.nih.gov/15564907/ journals.lww.com/nsca-jscr/Fulltext/2015/07000/Which_Patients_With_Low_Back_Pain_Benefit_From.6.aspx link.springer.com/article/10.1007/s40279-016-0667-x www.minervamedica.it/en/journals/sports-med-physical-fitness/index.php 23. And even in cases where training through pain can be beneficial for short-term recovery from musculoskeletal injuries (that’s sometimes the case, although most of the time not), not training through pain provides similar long-term results according to a 2017 meta-analysis. pubmed.ncbi.nlm.nih.gov/28596288/ 24. So, not training through pain is safer. This is especially true for strength training injuries, as most strength training injuries by far are overuse injuries. link.springer.com/article/10.1007/s40279-016-0575-0 www.ncbi.nlm.nih.gov/pmc/articles/PMC6059276/

[@masenabouchaar11]

Damn thanks

[@wyldshot666]

Been a long distance runner for 25 years. Never used headphones. Don't the convience or the distraction.

[@rixir95]

I prefer to drink biosteel. It has no sugar but it tastes great, has all natural colours and flavours, 18% of the vitamin c daily value, and 10 % sodium daily value to replenish the sweat you lose

[@chadgelderbloem2293]

Chad Gelderbloem

[@Lo_649]

00:35 - #01 - ListenTo Music 02:14 - #02 - Drink Water Throughout Your Workout 02:48 - #03 - Eliminate Distractions 03:53 - #04 - Apply Progressive Overload 06:00 - #05 - Track Workout Performance 06:48 - #06 - No Ego Lifting 07:39 - #07 - Full Range of Motion 08:24 - #08 - Listening to Your Body 09:55 - #09 - Optimize the Order of Your Exercises 11:35 - #10 - Perform a Proper Warmup

[@forhadahmed4854]

Thank you bro

[@Rafael-ti8fv]

Thank you

[@zagorith14]

Thank you, sir!

[@patrickmeehan6856]

Thanks for doing this, Lo. #3 is the biggest killer. I estimate people in my gym spend, out of hour of being inside the gym, at least 50% of their time on their phones. Baloney that they're all updating their Strava or tracking reps or seeing their heart rate. I see their phones as I'm moving between machines. They're on social media the vast majority of the time. Most of their other device use is messing around with music playlists.

[@Lo_649]

@@patrickmeehan6856 Definitely

[@riveralvarez7517]

Your advices have led to the most effective exercises I have ever done (and most excruciating), but results speak for themselves. I did calisthenics and bodyweight exercises mostly, but I have found these extra tips of his for these types of exercises to be far more effective and satisfying to me personally than any painful occasions before that in the gym. In the process I took a muscle gain plan from nextleveldiet, and without any additional supplements needed, my muscles started to grow massively over the last two months. Thank you for all the work you have done over the years.

[@mashudali8482]

I add lemon juice, Himalayan salt, raw honey to my water and make sure I have a banana for some natural sugar and potassium. Really helps with fatigue and focus during and post workout. Post workout have a concentrated shot of the drink above to replace lost elecotrloytes.

[@cristianpallares7565]

Getting back those electrolytes is really important, specially if you sweat a lot. A few months ago I had cramps nonstop during 12h because I sweated to much and only took pain water in a padel match. It was hell, and I'm always careful about taking enough electros now 😅

[@nickziolkowski9757]

In my experience having someone to go with helps big time, I started going with my co workers and in two weeks my bench went from 95 for 4 reps to 135 for 4-5 reps because they could push me and help motivate me

[@nafisfaiaz3993]

I don't listen to music I focus on my breathing. The thought of oxygen reaching every strain in my muscles keeps me focused m

[@skycheung7510]

This is by far the most comprehensive stuff people tend to ignore exercising! Good job! I am naturally doing a lot of that coz I believe in meditating before and after work out to listen to my body. Have you done any study on an aggressive form of meditation before work out that boost performance?

[@davidperez8014]

Totally agree about listening to yiur favorite gym music , endorphins kick in and yiur mood in a positive way

[@aschneider93]

Thank you for an ACTUAL INFORMATIVE VIDEO. A lot of workout help pages i see only give you very vague solutions to a problem in order to promote their products. But your videos are actually concise and useful. Much appreciated and very much helpful. Thank you!

[@mugo2935]

Another tip that involves music or meditation: Get yourself into a "dark" zone first. Like a warrior going to battle; calm, cool, and collected. The iron is his prey and he has his eyes set on it; it's time to feast. For those two hours, you get to become uncivilized.

[@QuantumNoir]

Dang bro! I fu

[@mugo2935]

@@QuantumNoir you're welcome 👊

[@Bidz0003]

I did this and I grew a beard to my knees put on 50 pounds of muscle and the ladies drop dead first sight of me.

[@tartarugaveloce6559]

Do you train for two hours straight ? 😳 Damn ! 💪💪

[@mugo2935]

@@tartarugaveloce6559 That's because I prefer training full body thrice a week, instead of doing splits. That way, you get to touch each muscle group at least twice a week, which is incredibly effective for gains. You also get more days off to focus on other aspects of your life. As such, you must go HAM on that full body workout, which means you'll need at least two hours to get the job done properly.

[@radel1492]

I listen to christian metal during workouts, it gives me godly supernatural strength 💪

[@charlespanickerabraham]

Which band would you recommend?

[@w8lftr76]

@@charlespanickerabraham I do the same. I recommend Demon Hunter, Project 86, Death therapy, Fit For A King, For Today, For All Eternity are a few to get started.

[@JohnDoe-tc5bc]

That's the steroids buddy

[@binayshrestha3361]

Christian metal.. lolz.. i like religion metal 😂

[@charlespanickerabraham]

@@w8lftr76 Thank you

[@giovanniaguilar1365]

Thanks man. These videos really help.

[@scottyg5403]

Fantastic list and great information! Plus motivating! Excellent video!Thanks

[@vishnuk2323]

I like the way you justify your information through citing research articles. ❤️

[@adampilot8275]

Good clip as always. The music works wonders during cardio. Tracking the workouts is good but training to near failure is the decisive criteria for me.

[@boxofficerankings3807]

Wdym? You only stop the rep when you feel you can't more?

[@ansoucamara3154]

@@boxofficerankings3807 yes push it to the limit while listening your body language

[@rnt-gutierrezgutierrez580]

I like the way you back up what you say by quoting research. Very academic. Keep up the good work.

[@naturalhealthfix9158]

Wow , the information you shared was something new and interesting. As always love your content.

[@eltonsoaress]

Loving your channel! You've been helpful

[@jimthomas8382]

Translation of tip 1: listen to-and lift-heavy metal. \m/ Also, pertains to the progressive overload tip-the heavier the weight, the heavier the metal.

[@AlonsoVlogs]

I totally agree that the right music improves my performance, I listen to heavy metal 🔥and it really gets my energy up ⚡

[@andrebernier8023]

I agree with those tips 👍good Playlist to pump you up and determination 💪

[@mikehenry872]

Dude I love your channel, always great tips and advice,you have helped me out alot

[@michaelsnedeker5555]

Thanks for this.

[@tylerjosephtt]

I always learn so much from you

[@note2263]

some days I just don't feel like working out...its my playlist that gets me in the gym. its lit🔥....once I'm in, the competitive genes and Rakem will get me to the finish line

[@FreshTake01]

Great advice!.. for newbies

[@shekharmodi]

Nice tips! These are helpful. Thank you!

[@shamgarisrael1641]

Awesome video, thanks 😊

[@SONLON]

Thank you for the tips.

[@ashikasharma9076]

Great tips. Thank you 🙏

[@stephaniephouotrides2435]

I always look forward to these vids.

[@mrbeast4657]

Thanks for the tips Dar man

[@miguelbertonatti]

Love your videos !!

[@kirktaylor2368]

Really Good advices, thank you for the video!

[@JesusSportsNature]

Great video. Thank you.

[@gailanqadir833]

Great tips as always

[@amirrezahamidyan]

great video, thank you very much

[@ChancyFit]

Progressive overload is a beautiful thing👍👍👍👍👍

[@yousufbaig81]

Thank you

[@onlyonewhyphy]

2:08 - Mick Gordon's DOOM music 😂 4:14 - I always attempt to increase the load after 4-6 sessions. Seems to work out.

[@lexfauser3009]

Wow! Thank you for all these good tips!!! 😀😁🤩🥰🤩👍👏💪🏋‍♂️ Tip 1 and 2, I already do these!

[@ninji5226]

I have always been of the mindset to get a good warmup (usually jumping jacks and a few sets of pushups) and then lift heavy first and then drop the weight each set as I fatigue. To me this ensures all of my sets go to near failure instead of a few light sets and only 1 set going to failure. It just seems like wasted sets otherwise.

[@yashtanwar3210]

Very helpful video sir💗

[@TheMaWa3]

Awesome!!

[@gailanqadir833]

Good clip as always ....

[@maud3444]

Told my buddies at the gym all about this channel man

[@rajatpatel1376]

Please make a video on morning workout .what to eat before exercise in limited time at morning workout Thank you .

[@kzhu6409]

Hey do you have a video on getting back into the gym? Optimizing workouts for someone who used to be active 5-6x per day thats taken a couple years off?

[@sebmaccphoto]

My phone stays in my locker during my workout and I use an old school MP3 player. No distractions and all my favourite workout music 👍

[@QuantumNoir]

Sounds good.

[@dannybenhur6123]

That's a solid plan

[@markrobinson1044]

Well Said Bro

[@kevinwilliams-ub7uy]

Yeah music drives me with more power 💪💪

[@Klasus357]

I was using different type of music for different motivations, also before training i try to search for some cool music i like and allows me to focus better at same time.

[@diegojimmyjames]

I track my performance with a very simple google sheets spreadsheet. Really helps me see how much I’ve progressed.

[@michaelladarkangelsparkle9908]

My low back always feels weak and I'm afraid to push out but i wanna make it stronger! 😭 Any tips? Love your vids

[@willmallory9085]

Very true on music. Little John turns my short jog into a fast 5K. 😂

[@khaledtaamallah1611]

Good channel

[@Theworstchannelposting]

Im just watched your video on 5 supplements to take for building muscle you made 2 yrs ago, great vid. But I have a problem I have no function below my chest. Any suggestions?

[@theconservativechristian]

Anyone have any recommendations for a beginner in terms of getting shredded and gaining muscle at the same time? The best supplements would be appreciated?

[@karimamer3829]

Waw great video

[@htallii1069]

Always love the way he says ‘water’

[@Lawliet____]

Thanks bro your each video is very helpful

[@LEOFADS]

Good video

[@calday2136]

The music is facts, I listened to Doom ost and it carried me for an extra mile.

[@dthornt1017]

The warm up is very underrated

[@ilyCory831]

Can you also do proteins drinks in between an after to?

[@ahmedshafii5888]

No music for me but i do listen kur'aan 😊❤

[@mackrasheed1828]

FIRST OF ALL I'm a big fan of your channel, SECONDLY, you'd you please make a video about "SUPER SET and DROP SET" It's truly important and I think you never talked about it. Thanks.

[@sinnerfreaky]

Very food advice

[@ilck-ym-blals7385]

No.11 workout

[@Diamondback4387]

I find that listening to the radio broadcasts of hockey and football games while simultaneously performing my sets also helps

[@chinmoyroy8499]

Please Make a video on scapular winging

[@deepikaatkinson4111]

I hate that when people check phone while workout.. as you said they don't have full focused mind to get good results... Give it your 100% what ever you do to achieve more in life.

[@azharshiak5760]

Super

[@YogaWithLaL]

Nice

[@kunalpurohit4171]

I mix my pre workout with BCAA and electrolytes and sip it during workout , any suggestions otherwise?

[@socat9311]

Some of my fav somgs for training: - mortal kombat hardtrance version - pirates of caribbean metal version - lord of the rings metal version - though fire and flames - rainbow in the dark - monster (skillet) - feuer frei - hollywood undead - 50 cent, ready for war - eminem, lose yourself

[@dooderman8361]

I’ve heard the advice to use warmup sets a lot but I’m struggling to figure out how y’all manage that, I feel like I’m in the gym for an hour + for my weightlifting sessions, add in double the amount of sets essentially that would be around 2 hours. Is it really worth doing if it takes that long?

[@mohammed2noor]

Usually I start with less weight then add more weight gradually then in the last rep I will get over the weight I was lifting the last time .

[@BigdadiSixty9GTC]

Thats exactly what I do to my phone. Hit a Playlist and keep it moving. I also hate when it 3 plus groups of people using machines or free weights. Not only is it they talk for too long but they also slow down thier time under tension

[@muralist_]

It’s not a ‘during workout’ thing, but if I eat a portion of pasta about 1 hour before starting a workout, it increases my strength and endurance a lot. So it has his function during the workout, but is applied before.

[@venom827]

A question to the last point: Do warm-up-sets have the same number of reps like your normal set? I'm guessing yes, because you said: its not good to do high rep sets with low weight before low rep sets with heavy weights.

[@Leo-mr1qz]

More reps, less weight in the warm up. Not excessively more reps, but at the moderately higher end. For example, I do deadlifts before each weight training workout 4 days a week. I'll do a 4 min. song worth of jumping jacks (180 j.j"s), then my first set of deadlifts will be 225lb set of 5. Then, I'll go to 245lb set of 5. As I increase the weight, the reps go down, unless I feel excessively stronger that day and can hit 280lbs 5 times without bending my spine. That's a rare occasion, though. I can usually get about 3 up at that weight, max.

[@tartarugaveloce6559]

For my warmup I use to do more reps with less weight. And also you can do some stretching. Remember the warmup is more important than working out itself. 👍👍

[@ShaneMcGrath.]

#6 I'm guilty. Even at home in private, Went too heavy and injured shoulder and it was nearly a year before it came good again. Stick to medium weight and just do a few extra reps!

[@kevinwilliams-ub7uy]

Don’t know your name buddy/ but you are identical to my pt trainer with advice 👌🇦🇺

[@michaelebuka233]

What about taking vitamin water e.g like a passion fruit vitamin water. Is it the same as taking normal water or is it more on the side of “sports drink”?

[@phiology1983]

Always have music. Eyebof the tiger from the Rocky movie is my favorite.

[@NewarkBrickCity1970]

The Rocky soundtrack I listen to when weight training is Rocky IV when he's training in Russia.

[@phiology1983]

@@NewarkBrickCity1970 good one too

[@umbaku3854]

Yay! Si can i work my legs three times a week? Wi tbh the same program? Then increase a week after

[@Phoenix-lx5yy]

Phone distraction. Very true that's happening with me right now, I was watching lecture on yt and I just clicked on ur vid

[@ayushmanhas218]

Awsome

[@aaravos29]

can we just appreciate the fact that this channel exists ?

[@juliolua2104]

You said reducing stability as a way to continue to "progressively overload" but I'm pretty sure you mean "Increasing stability" because working on increasing stability is definitely a way to progressively overload as the force and output needed to maintain perfect stability WILL and does definitely overloads the prior state of being not perfectly stable on each rep. To be honest I feel like that helps me even more is working on the quality of the workout by improving each set through progressive stability control over each single AND in between each rep.

[@ektarovladamovic7649]

with full range of motion, assuming they studied the same amount of reps then i think thats obvious. i think the point should be if a certain ppart of the muscle is stronger because there would be more energy to spend on doing a rep in a partial range of motion amounting tomore reps

[@naturalhealthfix9158]

The music is my favourite I use it when i feel low

[@Hellwarrior8228]

Actually music does the opposite for me when it comes to muscle training ; I feel like I'm less focused on what I am doing and that affects my performance. For cardio however it's another story ; I always kill my legs putting the speed at 18 km/h when the music's tempo gets faster

[@jameshigginbothamiii8703]

Music: So correct. I listen to Pandora "hard rock strength training"; I have with me a 20oz mug filled with water and a scoop of electrolyte mix and EAA mix; I totally ignore anything on my phone except my music...I don't check a text, email, etc., until I'm finished; I mix up my workouts...high rep, progressive overload either by set or by workout session, and love to do supersets of opposites - push / pull...ex. Chest / Back, Biceps / Triceps; I'm nick named "professor" because I carry my binder with me and record every set and rep each workout; I injured myself by going too heavy one day, never again; I do incorporate some "partial" reps in my workout, but only 2-3 exercises; heavy low rep then light high rep, I prefer to do the opposite, it warms up my muscles and prepares them for the heavy reps...sometimes I start with "light high rep" and sometimes I start with "heavy low rep," but I do warm up sets for those before hitting the actual heavy weight working sets; as previously mentioned, the first two exercises, I will perform 3-4 "warm up" sets with low weight and then gradually work up to my "working" weight. Great info.

[@benjaminphilips7506]

I sweat A LOT. SO I like to stay hydrated with water as well.

[@josearias5102]

If you sweat a lot, it would be possible that your zinc levels are low. May I recommend you have them checked on your next doctor visit and you may want to begin a zinc supplement. Zinc is very important for men since it has an important role regarding Thyroid function, making sure your levels of T3 hormone are correct. T3 helps metabolize fat. Zinc is lost on sweat, so make sure you manage this for long term sustainable and easier fat burning.

[@benjaminphilips7506]

@@josearias5102 thanks you. I mean, it has always been that way with me. And during my last check, nothing came up. I will keep it in mind of course.

[@Vo1d_Reacts]

Music was a good invention

[@pranav288]

3:48 He looks so much like Saket Gokhale

[@iillllllllllllllllll]

Musics the only thing keeping me in the gym😭💪

[@MrBudkiss1]

what is a good routine for working out mon wed fri..chest tris arms,mon wed shoulders,back legs..is that any good..im 55yrs old

[@kittah1111]

Wow