Making the most out of every gym session requires more than just effort; it requires strategy. By implementing scientifically backed techniques, you can increase workout efficiency, maximise muscle gains, and enhance overall fitness progress. Below are five gym hacks that can elevate the effectiveness of your training, all supported by research.
1. Use Intra-Set Stretching to Maximise Hypertrophy
Stretching between sets may seem counterintuitive, but research suggests that it can enhance muscle growth. Intra-set stretching, particularly during resistance training, has been found to increase time under tension, leading to greater hypertrophy.
A study by Warneke et al. (2022) demonstrated that stretching a muscle group between sets significantly enhances muscle thickness over time compared to traditional rest periods. This technique works by maintaining tension in the muscle, stimulating mechanotransduction pathways that promote hypertrophy. To implement this, hold a deep stretch of the targeted muscle for 20–30 seconds immediately after completing a set before moving on to the next.
2. Optimise Rest Periods Based on Your Goal
The duration of rest between sets plays a crucial role in dictating strength, hypertrophy, or endurance outcomes. Research by Schoenfeld et al. (2016) indicates that shorter rest intervals (30–60 seconds) promote metabolic stress and hypertrophy, whereas longer rest periods (2–5 minutes) enhance maximal strength.
To apply this effectively, tailor your rest periods to align with your training objectives:
- For muscle growth: 30–60 seconds of rest.
- For maximal strength: 2–5 minutes.
- For endurance: 15–30 seconds. Adjusting rest periods accordingly ensures that your body is operating in the optimal physiological zone for your goal.
3. Implement Pre-Exhaustion Training for Enhanced Muscle Activation
Pre-exhaustion training involves performing an isolation exercise before a compound movement targeting the same muscle group. This method increases muscle recruitment and can lead to greater hypertrophy. Research by Augustsson et al. (2003) found that performing leg extensions before squats resulted in greater quadriceps activation during the squat movement. This principle applies to various muscle groups:
- Perform leg extensions before squats to prioritise quadriceps engagement.
- Execute dumbbell flyes before bench press to target the chest more effectively.
- Use lateral raises before overhead presses to fatigue the deltoids. This method forces the targeted muscles to work harder during compound lifts, optimising the muscle-building effect.
4. Utilise Cluster Sets for Strength and Power Gains
Cluster sets involve breaking a traditional set into smaller, intra-set rest periods, allowing for better recovery and greater force production.
A study by Tufano et al. (2017) found that cluster set training improves power output, strength, and total training volume without causing excessive fatigue. This method is particularly effective for powerlifting and Olympic weightlifting. To use cluster sets:
- Instead of performing 5 reps in a single set, break it into two mini-sets of 3 reps, resting for 10–20 seconds between mini-sets.
- Apply cluster training to compound lifts such as squats, deadlifts, and bench press. This approach allows for greater intensity without reaching muscular failure too soon, ultimately leading to better strength adaptations.
5. Implement Contrast Training for Explosive Strength
Contrast training alternates between a heavy resistance exercise and a biomechanically similar explosive movement. This method, backed by studies such as those by Cormie et al. (2011), takes advantage of post-activation potentiation (PAP), where the nervous system becomes primed for greater force production. Example contrast training routines include:
- Heavy back squats followed by jump squats.
- Heavy bench press followed by plyometric push-ups.
- Deadlifts followed by kettlebell swings. This technique enhances neuromuscular efficiency, making explosive movements more effective. Incorporating contrast training into your routine can significantly improve both strength and power output.
Key Takeaways
| Hack | Benefit |
|---|---|
| Intra-set stretching | Enhances muscle hypertrophy by increasing time under tension. |
| Optimised rest periods | Aligns recovery with training goals to maximise results. |
| Pre-exhaustion training | Increases muscle activation during compound lifts. |
| Cluster sets | Enhances strength and power without excessive fatigue. |
| Contrast training | Boosts explosive strength through post-activation potentiation. |
References
- Augustsson, J., Thomeé, R., Hörnstedt, P., Lindblom, J., Karlsson, J., & Eriksson, B. (2003). Effect of pre-exhaustion exercise on lower-extremity muscle activation during a leg press exercise. Journal of Strength and Conditioning Research, 17(2), 411–416.
- Cormie, P., McGuigan, M. R., & Newton, R. U. (2011). Developing maximal neuromuscular power: Part 2—training considerations for improving maximal power production. Sports Medicine, 41(2), 125–146.
- Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). Effects of resistance training frequency on measures of muscle hypertrophy: A systematic review and meta-analysis. Sports Medicine, 46(11), 1689–1697.
- Tufano, J. J., Halperin, I., & Behm, D. G. (2017). Effect of different cluster set structures on external mechanical work and neuromuscular activation. Journal of Strength and Conditioning Research, 31(3), 657–664.
- Warneke, K., Muschinski, J., Albers, B., Schoenfeld, B. J., & Zinner, C. (2022). Effects of inter-set stretching on adaptations in muscular strength and hypertrophy: A systematic review. European Journal of Applied Physiology, 122(4), 855–870.
