Stop Training In The Gym! .... Without a plan.

Stop going to the gym just to hang out & get to executing your plan - the one built to build you the body you desire and deserve.

Wait, what? You have no plan? Then when do you know you're done? How do you measure the efficiency of your work?

No map? How do you know where you're going? How do you know you're even going in the right direction?

Having a plan is one of the biggest divides between people with admirable strength, mobility and aesthetics and those who only wish to build the body they desire and deserve.

Whether as specific as the number of sets, reps and rest time you'll do or as general as the total volume you'll complete each workout for the week make a plan, write it down, record the results & enjoy as the magic happens.

A simple breakdown for your workout week could look like the following:

Monday
Chest and Hamstrings

Tuesday
Back and Quads

Wednesday
Shoulders and Calves

Thursday
Arms And Squats

Friday
Cardio Conditioning

Saturday
Outdoor Run

Sunday
Rest


Or, if you're not splitting body parts up and work more full body in the gym you could do the following:

Monday
Full Body Strength Work - Squat Dominant.

Tuesday
Cardio Conditioning & Mobility Workout

Wednesday
Full Body Strength Work - Deadlift Dominant.

Thursday
Cardio Conditioning & Mobility Workout

Friday
Full body Strength Work - Lunge Dominant

Saturday
Cardio Conditioning & Mobility Workout

Sunday
Rest

Whatever you choose, what ever your plan, have one. Stick to it. Write down your results and build the body you desire and deserve.
M.

Instagram: @sparksconditioning
www.SPARKSconditioning.com

Your workouts suck!

Okay, so maybe they don't suck but are you getting the results you desire and deserve? No? Well here are 5 quick tips that will help you to build the body you desire & deserve.

1. Stop texting while you workout.

Contrary to popular belief - just showing up to the gym is not enough. You have to focus on what you are doing and push in what you are doing. Both are damn near impossible when you spend more time focused on your phone than building your body.

2. You need more leg days.

If you are not training legs at least twice a week as a beginner or intermediate level person working out you're significantly short changing your bodies ability to grow muscle and burn fat.

3. Write stuff down.

How do you know if you are getting stronger/faster/fotter/better week after week if you don't record your workouts? Exactly. Record your workouts.

4. Have a plan.

To many beginner and intermediate lifters go to the gym with no plan. No plan means no workout goal to accomplish. Accomplishing workout goals session after session leads to achieving your body goals. Blah... blah... blah... have a plan and execute. Your workout is done when you finish executing the plan.

5. Stop wasting time with moves with so little R.O.I.

If you need to maximize your time in the gym, trade out moves that do little for moves that give you a bigger return on investment.

Moves to get rid of? Kicking your leg back on the stairmill - useless, by the way, in terms of glute development. Instead, plant your heel and drive through your step on the step - much more glute activation. Or pick up the speed and complete more floors on the stairmill in the same amount of time than you have been.

Point - figure out what exercises and training styles give you the biggest bang for your buck in catapulting you towards your goal and then do those with passion and purpose. Don't know what they are? Hire a professional to help you.

Don't continue workouts that suck...the life out of you because they don't help you build the body you desire and deserve.

Train hard. Train smart. Train often. Fuel well and believe in you. Build the body you desire and deserve.

Mark Sparks

Instagram: @sparksconditioning

www.SPARKSConditioning.com