When you think about the process of getting lean, toned or even muscular, what do you think of?

Hard work? Blood? Sweat? Tears? Hours slugging it out in the gym?

What about quality?

Does that even enter your mind when you think about getting great results? Probably not.

The reason I bring this up, is that 'quality', is probably the single most important thing you will need to get long-lasting results!

Now, when I refer to the term of 'quality' in this article, I am specifically talking about movement quality.

I want to outline a few concepts and principles for you to remember and start to think about for your training.

Below is what I feel is a fool-proof way that you can take your training to the next level and get the results you truly deserve!

1) Quality movement is key

This one should be a no-brainer, but hey! This may be the first article that you read on the subject, so let's start at the basics.

When you are in the gym, I feel like there should be an aim to move in the best way possible, first and foremost. I mean, why on Earth would you want to do something inefficiently or downright incorrectly?

When you move the way the body is supposed to, and is designed to, amazing things happen! You start working the joints in a safe manner, muscles work together to complete a task.

AND

You don't feel like crap, or move in pain when you do this.

So, that's your first point. Move well, at all times!

2) Less weight, better technique

Not always, but most of the time you can pick that guy/girl who has just awful technique. I mean, it's terrible!

You know the guy/girl I'm talking about.

So, the first thing to do there, would be to lower the weight. Take some plates off the machine or bar, and complete the full set with better technique.

This will save your joints from taking the stress and place it more directly onto the muscles. The reason for this is that it's the muscles that contract and produce force (energy), NOT the joint.

You may find that you pull up sore from doing this as your muscles are now doing the bulk of the work, but that's exactly what you want, isn't it???

3) Shorter training, higher intensity

There is a misconception out there that doing more is better. That couldn't be further from the truth!!!

Focus on big, multi-joint movements as the pillar of your training program and execute them well. Don't concern yourself with the minor details, at least not initially.

After you complete your strength work, complement that with some short conditioning work. This could last anywhere from 5-15 mins. Once again, the duration is very short!

Time goes down, intensity goes up.

That means more results for you.

If you are someone who is strapped for time, or just want to get in a quick workout, then I suggest you look into some body-weight workouts that require minimal space and NO equipment.

4) Less speed and more control!

Tip number four is all about controlling the movement, from start to finish.

Someone once said to me. "You really make me think about what I do when I'm training."

Well, I hope so!!

Considering that you're handling weights.

The point is, if you aren't controlling the weights, then they are controlling you!

Which isn't what you want when you are performing loaded movements.

You should feel in full control at all times. If you don't feel that way, you have two main options.

Decrease the weight (See Tip No. 2)
Slow down the movement

Sometimes we get caught up in the movements and let the weight get the better of us.

That's when slowing things down can come in handy.

It also means that you have the potential to further strengthen your joints and muscles, as they will become more stable.

5) Quality coaching and programming is a MUST

Personal Training is a combination of art and science.

Anyone can write a program, or run you into the ground. But creating a specific plan that is in line with YOUR goals, YOUR needs and YOUR abilities is completely different.

I'm sure you have heard of at least one person tell you about their bad experience at a boot-camp or session with a trainer who just "crushed them".

Let me tell you, THAT IS NOT GOOD COACHING!

If you have experienced that, or expect that as the standard of 1-to-1 or small group training, then you have been misled.

It's about finding what works for you and a programme that progresses as you do.

If you would like to come and see us, for a goal-setting session or FREE intro session, get in contact with us and let us know what you are training towards.

We hope that this article has opened your eyes as to how you can improve what you are currently doing, so you can get results faster.

If you liked this article and found it useful, please share it forward to your closest friend.

Until next time,

Train hard!

Jesse

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Quality over EVERYTHING!