7 Lifting Hacks!

Here’s 7 Lifting Hacks that can turn your workouts around! These Hacks are effective techniques that should form the fundamental training, nutrition, and supplement blueprint for every serious lifter. Many lifters buy into the “constantly mix things up” philosophy, others buy into the “train 2-3 hours a day, 7 days a week” mindset. Both of these approaches are wrong and will shortcircuit your strength and size gains. But, by applying the Hacks presented below, you can avoid those mistakes – so let’s get started!

A Quick Review!

Lifting Hacks	#1	#2	#3	#4	#5	#6	#7
	Use progressiveoverload	One HourWorkouts	Rep Performance	Recovery	Sleep	Supplements	Nutrition
	Add weightconsistently	Work hard	Don’t rush!	Begins whenyour last setends	7-10 hours!	Look past thehype	1g proteinper lbbodyweight
			2-secondconcentric			Read the label	Lots of carbsaround theworkout
			4-6 secondeccentric			Clinical dosing
			4-second pausein thestretch position			Open label

Hack # 1 – Don’t Overlook Progressive Overload!

Progressive Overload can be defined as the act of gradually increasing the stress or intensity placed on the muscles. While there are a number of ways to apply it, the standard approach is to consistently add weight. 

Why It’s Important

The progressive overload principle is one of the most important principles of lifting. You will not make any meaningful progress if you always do the same workout using the same weight and the same number of reps. The progressive overload principle allows you to move forward by taking calculated, logical steps of progression. It’s a key principle that is used by countless bodybuilders, powerlifters, and many serious athletes in any sport that requires strength. (1)

Add Weight To The Bar!

Consistently adding weight to the bar is the standard way to use progressive overload. By gradually adding plates, you’ll get stronger and bigger. After all, most lifters expect to get stronger as they continue to train. Don’t make the “constantly mix things up” mistake. You will never increase your strength by “never doing the same workout twice”. The majority of lifting authorities suggest the use of progressive overload right from the start because it is critical to building a foundation of size and strength.

Hack # 2 – Keep Your Workouts Around An Hour

Playing off Hack # 1, if you’ve been spending 2-3 hours doing countless sets and tons of exercises every time you’re in the gym, I have to ask a serious question: How hard are you really working? There is no reason to spend hours doing a workout. If you are, you’re just going through the motions and you are not working anywhere near hard enough. 

I see it all the time: guys knocking out their 10-12 reps without even breaking a sweat then just stopping when they hit their predetermined rep goal – even though they could easily perform 4-5 more reps. Next time, add more weight until that 8th rep is all but impossible to complete. 

Training like you mean it should only take about an hour – or even less. If you have your Split set up correctly, you should be able to give large muscle groups (legs, chest, back) around 8 sets and smaller muscle groups (shoulders, arms, calves) around 6 sets. I suggest two body-parts per workout using the classic 3 day split. What about shoulders? If on Push Day (and every workout day) you’re focusing on compound exercises first, you’re hitting your shoulders hard. Perform some side and rear delt work (2-3 sets each) and you are good to go. 

Hack # 3 – Don’t Rush Your Reps!

Playing off Hack # 2, don’t rush your reps and don’t perform quarter or half reps. Instead, perform full, complete repetitions and use the following tempo: 2 seconds on the concentric phase, 4-6 seconds on the eccentric, and a 4 second pause in the fully stretched position. 

This tempo approach is based on the thinking that an explosive concentric phase builds power and a slow eccentric contraction increases time under tension as well as having a potent effect on hormonal response. 

Adding a 4-6 second pause (also called static holds or isometric contractions) at the max stretch position is an effective intensity technique. It makes the rep and set harder, increases time under tension, helps strengthen the mind-muscle connection, and stimulates protein synthesis. (2, 3, 4, 5)

Hack # 4 – The Importance Of Recovery

This Hack plays off the first 3. Recovery is when growth happens. Growth does not happen when you’re hitting the gym for 2 hours a day 7 days a week. When you train with enough intensity (defined here as your amount of effort) your training sessions cause microscopic damage to your muscle fibers. Once you end your workout your body is in a state where it needs to repair and rebuild muscle tissue. It does this through protein synthesis, which is a process that is a direct trigger of muscle growth. This fact alone should be enough of a reason for you to take adequate recovery time between your workouts.

But there’s more: 

• The Need For Glycogen Replenishment – This is critical because your workouts deplete glycogen stores. As you should know, glycogen converts into ATP, the energy source your muscles use to contract (no it isn’t caffeine). If you deplete glycogen stores and don’t allow enough time to recover, you will find you don’t have enough training energy to have a decent workout. 
• Cortisol – The act of training is catabolic enough that levels of the destructive catabolic hormone cortisol will increase. This will inhibit the recovery process by derailing the actions of the anabolic hormones testosterone and GH (growth hormone). That means that you want to get it done in a reasonable amount of time, as opposed to moving into the gym and treating your workouts like an 8 hour a day job. 

Hack # 5 – Get Enough Sleep

Jumping right off hack # 4, one significant key to recovery is a good night’s sleep. Research suggests that lifters who sleep less than 7 hours a night tend to experience slow gains in size and strength. These lifters also experience an increased injury risk because of reduced focus, slower reaction times, and compromised muscle repair. 

How Does Sleep Affect Lifters?

• Cognitive Function – As noted, lack of sufficient sleep impairs focus and slows your reaction time. It also impacts mental as well as physical productivity which means a greater risk of mistakes and injuries.
• Muscle Recovery & Strength – When you are asleep is when your body releases most of its GH for muscle repair and protein synthesis. A poor night’s sleep disrupts this process which slows size and strength gains.
• Injury Risk – Clinical studies consistently indicate that lifters who get less than 7-8 hours of sleep are significantly more susceptible to injury.
• Performance – Poor quality sleep will negatively impact your in-the-gym performance, compromising your results. 

An Example Of Clinical Research Findings

• The 1.7x Risk – Clinical studies indicate that lifters who get less than 8 hours of sleep a night are about 1.7 times more likely to experience an injury.
• Sleep Duration – The ideal suggested amount of sleep for lifters is between 8-10 hours a night, and this means consistent, quality sleep.

The point is that striving for 8-10 hours of sleep per night is key to recovery, your optimal in-the-gym performance, your optimal mental performance, and injury prevention. (6, 7, 8)

Hack # 6 – Choose The Right Supplements – Look Past The Hype

Another thing I see all the time is lifters bad mouthing supplements without really understanding the formulas. These same lifters also are not informed enough to judge a good brand from a bad brand, and they typically don’t know what ingredients perform what function. 

The key is to understand what the ingredients do, then look for a product that offers those ingredients at clinical dosing while using an open label (avoid prop blends). It helps if the manufacturer is using patented ingredients. With that in mind, here are some suggestions.

• Hi-Tech Precision Protein – Protein is, of course, a “must-have” supplement simply because it helps you reach your daily protein goal. Now, if you don’t work, don’t go to school, and have all kinds of free time, you might not need a protein powder, simply because you could easily sit down to 5-6 meals/snacks a day you prepare yourself that are high in protein. However, many of us lead busy lifestyles that just don’t allow that to happen. That’s where protein powder comes in. It’s quick, it’s easy, and you can gulp a shake almost anywhere. 
• Gorilla Mind Gorilla Mode – Despite the naysayers that claim all you need is a cup of coffee, a good pre-workout featuring clinically studied and dosed ingredients (including patented ingredients) using an open label will do a lot more for your workouts than all the coffee in the world. You want a Pre that not only gives you a balanced formula, you want to see increased endurance, energy, focus, motivation, pumps, hydration, strength, and performance. I can’t think of any cup of coffee that can do all that ( and I live for coffee). 
• AllMax Nutrition Creatine – Simply put, creatine monohydrate is the most tested and proven effective supplement in the business. Creatine works, and new benefits are being discovered all the time. One of its benefits are water-based pumps (cell volume) and creatine single-handedly created the category. 
• AllMax Nutrition VITASTACK – Do not overlook a good multi just because it isn’t “flashy”. It ensures your basic nutritional needs are met, which sets up better results across the board.
• Hi-Tech Andriol – Here’s something more “exotic” – a mild prohormone that gets it done but does not need to be cycled, which means no PCT. I do, however, suggest using Hi-Tech Arimistane with it. 

Hack # 7 – Don’t Neglect Nutrition!

I recommend at least 1 gram of protein per pound of bodyweight for all serious lifters. Additionally, I recommend spacing out your protein intake over 5-6 meals/snacks. Here’s how that might look: 3 main meals and 2-3 protein shakes. This approach to protein timing is logical: you’re eating every few hours when most people get hungry. The idea of eating 1 or 2 large meals makes no sense. My suggested approach fits the average lifter’s daily routine. 

Here’s some protein snack ideas to help you meet your daily goal:

• Protein Shake
• Protein Pudding
• Protein Chips
• String Cheese Sticks
• Hard Boiled Eggs
• Beef Jerky
• Peanut Butter and Apple Slices
• And the list is only limited by your imagination.

What About Carbs?

I recommend focusing on complex carbs, with sugary carbs only around your workouts. To build mass, start your total daily intake at 1 to 1.5 grams per pound of bodyweight. Go up by 50g per day if you are not gaining, but watch that waistline!

I also suggest consuming about 50% of the day’s carbs (and as noted all of the day’s simple, sugary carbs) in the hours around your workout. You should be striving to eat a clean, low sugar diet, and keep fat intake in check, focusing on healthy fats only. For fats, think 20% of total daily calories. 

Finally, drink that post-workout shake right after your workout. Why would you wait 2 or 3 hours, like some “gurus” suggest? I know I’m hungry when I get done – it makes no sense to delay drinking/eating for hours. 

Summary

There you have it – 7 Lifting Hacks that can help you avoid costly mistakes and speed up your progress. Put these into practice, stop by illpumpyouup.com and check out the suggested supps, then hit the gym and get to work!

References:

1. Plotkin, D., Coleman, M., Van Every, D., Maldonado, J., Oberlin, D., Israetel, M., Feather, J., Alto, A., Vigotsky, A. D., & Schoenfeld, B. J. (2022). Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ, 10, e14142. https://doi.org/10.7717/peerj.14142
3. Azevedo, P. H. S. M., Oliveira, M. G. D., & Schoenfeld, B. J. (2022). Effect of different eccentric tempos on hypertrophy and strength of the lower limbs. Biology of sport, 39(2), 443–449. https://doi.org/10.5114/biolsport.2022.105335
4. Wilk, M., Stastny, P., Golas, A., Nawrocka, M., Jelen, K., Zajac, A., & Tufano, J. J. (2018). Physiological responses to different neuromuscular movement task during eccentric bench press. Neuro endocrinology letters, 39(1), 26–32.
5. Oranchuk, D. J., Storey, A. G., Nelson, A. R., & Cronin, J. B. (2019). Isometric training and long-term adaptations: Effects of muscle length, intensity, and intent: A systematic review. Scandinavian journal of medicine & science in sports, 29(4), 484–503. https://doi.org/10.1111/sms.13375
6. Mazzetti, S., Douglass, M., Yocum, A., & Harber, M. (2007). Effect of explosive versus slow contractions and exercise intensity on energy expenditure. Medicine and science in sports and exercise, 39(8), 1291–1301. https://doi.org/10.1249/mss.0b013e318058a603
7. Charest, J., & Grandner, M. A. (2020). Sleep and Athletic Performance: Impacts on Physical Performance, Mental Performance, Injury Risk and Recovery, and Mental Health. Sleep medicine clinics, 15(1), 41–57. https://doi.org/10.1016/j.jsmc.2019.11.005
8. https://www.sciencedirect.com/science/article/pii/S2666061X25000033#:~:text=6%2C7%2C10%2C11,16%2C17
9. https://aacsm.org/sleep-deprivation-and-increased-risk-of-sports-related-injuries/#:~:text=A%20growing%20body%20of%20research,illustrate%20the%20sleep%E2%80%93injury%20link: