What's going on, everyone? Welcome to another episode of the fit, healthy, and most of all happy podcast. I'm your coach and host, Josh, here with his co-host and co-coach KG, and I'm in the house. And today we're coming at you with 10 ways to maximize the quality of your workouts. And we're going to try and do it in 10 minutes. It's been a while since we've done one of these kind of speed knowledge episodes.

You know, we love to get deep into topics. But we thought this would be a lot of fun. We thought this would be a good little pep up. You could always relisten to this episode in the future if you're looking for a few ways to turbocharge and make the most out of your workouts. And some of these tips may surprise you may have never heard of them. so make sure to tune in all the way through.

So I'm going to kick it first off with advanced rep and set techniques. So what I mean by this is there's a lot of styles that come to sets. A lot of people get really stuck in 3 by 8, 3 by 12, or 3 by 15. This is what you see most commonly, but there are a lot of tools you can use i'm not saying every

set should be these but you should start to sprinkle these in in intelligent programming things like

supersets drop sets cluster sets pyramid sets you know there's a whole wide array of amazing sets you can do

to add a little bit of pep and intensity to your workout you know there's something special about

hitting a heavy you know bench or whatever it is, let's say I'm doing two plates. Kyle comes and he rips the plate off and then I got a rep out of plate. You know, it just really builds up that pump and can just add that little bit of intensity. And it makes it a lot of fun too, especially when your training in groups. I really like cluster sets. I really like burnouts for my arms,

for my calves. I know a lot of women are doing things for their glutes. And it really does go a long way. And it's definitely an awesome tool you can utilize. So if you're not doing this and you're just doing the very traditional means of set schemas, I highly recommend looking into these higher level forms of sets. Yeah, for sure. And a lot of these things can help with just progressive overload, which will get you some guaranteed long-term success for sure. I'm going to jump right into number two, which is just simply filming your set. So I see so often a lot of times people looking at their form just from a, you know, kind of a skewed angle, you know, the side angle, all that other stuff, which ends ends up messing up your form but the biggest thing is just if you can look back on just like how your form looks and just improve upon that like there's been hundreds of times where i've had it filmed you know not just for myself but for instagram and stuff i'm like ah i could improve here i could you know get down on my heels a bit more i could you know just keep my chest a little bit more, right? So this is really going to help you with your form as well as your intensity. And you

can even just see like, wow, like, you know, a lot of times people like, that was the hardest that ever. But when you actually look back on it, it's like, wow, that was actually pretty easy, right? So this alone will just, once again, give you so many different benefits, highly underrated.

Just set up the camera beside you, you know, ask a friend if you have someone there.

And don't be afraid you have someone there.

And don't be afraid to ask someone because I guarantee you a lot of people will be very willing to do it. But filming your sets will go such a long way. Yeah, you know, in our heads, we're all perfect. We're crushing it. We just look like absolute focus beast. Sometimes when you film you're like, ooh, you know, I'm really messing this up,

or I'm going short here, leaning way too forward, or I'm not bracing or involving the right muscles. And it's just a great way to have self accountability, especially if you don't have someone to help you. Looking at yourself, you can usually piece together, this looks right, this doesn't look as good. And you can begin to workshop that. Pass that, I just love it from an intensity component and the reason i say that is usually when me and kyle film are sets for our stories of compounds do the easiest

best sets because like i'm like okay i got to look good i got to pump these out i got to be so focused

and it really reminds me hey this is the same intention and method of attack i need to take for every

single set right like it can be really easy just

to go through those reps. And that brings me into number three, which is to actually attack your sets.

So I'm not saying lose all form and just be a crazy person that's in there screaming, grunting,

going insane, nothing like that. Just practice presence and mind muscle connection. So we've all been there. You know when you're doing something just to go through the motions, you see that person on the ad doctor machine with their phone out, they're scrolling through Insta and they're hitting a quick set of 100 using the lightest weight available. That person isn't really going to see much change. They're not being challenged. A good general rule of thumb too is if you can comfortably talk during your set, it's way too light and it's not challenging enough for you. And instead, like, you know, when you're bracing for that set, you know, even there's one guy I follow and he's just a really intense guy, but he says the people that get the best results are people that treat every workout, every set, every rep, just with the most intention like it's their last, like they attack it because all there is in that moment is you versus that one set, you know, each rep of that set if you want to even break it down more. So you got to really lean into it and make every set count because those added up are your workout, are your future results. And if you're just going through the motions, you're going to have a physique of someone who goes through the motions. But if every set is intentional, you're aware, you're squeezing the right muscles, you're focusing on the weight you're using, you're counting, you're aware of your breath and you're bracing, you're going to be the levels ahead. Yeah, 100%. And, you know, just once again, take one of these things and implement it. I guarantee you better workouts equals better results. And, you know, that's going to bring me into number four is just investing into the right pre-workout. So, you know, this is going to be different for each person. You know, taste is one of the biggest things. If it tastes horrible, it's not going to be great. But, you know, caffeine is obviously one of the greatest, you know, supplements in my opinion. and definitely in the top three, You don't want to be addicted to it to the point where like you can't work out without it. But, you know, for me, perfect pre-workout would be two to 300 milligrams of caffeine, you know, sometimes around 150 depending on the day and how much coffee I have beforehand, you know, early in the morning. But, you know, just if you have too much, you know, it's going to leave

you jittery. If you have too little, it may not do enough. So just try some different things out,

but a lot of times people say, I don't have the energy to push through. And, you know, you have to be careful if you are working out later on in the evening, you don't want to be taking pre-workout with caffeine, but if you're an early riser and if you're doing it midday, definitely will go a long

way. And I find personally, this can help you just have an advantage and you know a lot of times where people just stall out near the end and lose intensity you're like hey i can keep going that pre-workouts got me fired up i'm good to go so this will go a long way and definitely give you some better workouts long term uh for sure and just add on you know pre-workout doesn't need to be pre-workout it could be a coffee. It to add on, you know, pre-workout doesn't need to be

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