Your body is sensitive to water balance, so keep slugging water throughout your sessions—after every set, if necessary.
2) Carry a Stopwatch
For strength, wait two to three minutes before starting your next set. For muscle gains or endurance, go for 60 seconds or less.
3) Vary Your Grips
Changing your grip width from set to set will recruit more motor units and get you stronger from every angle.
4) Work Compound, Multijoint Moves First
Include exercises like the bench press, squat, and deadlift in your workouts and perform them at the beginning when you're fresh.
5) Think Unilaterally
Single-arm or -leg training is a great way to correct imbalances, isolate muscles, and address potential weak points.
6) Jump On and Over Whatever You Can
Plyometric-style moves like box jumps and hurdle hops will teach your central nervous system to move explosively without having to decelerate a load.
7) Throw Stuff
Throwing a medicine ball against a wall from various angles trains you to explode as hard as you can into a movement without having to worry about slowing yourself down for safety reasons.
8) Don't Stretch. Get Warm Instead
Instead of walking over to the bench and doing the stereotypical "meathead stretch," get your muscles ready to roll by warming them up for 5–10 minutes instead.
9) Rack Your Weights
Leaving plates on the bar is an epidemic at most commercial gyms. Think of it this way: When you put your equipment away, you can take pride in knowing you're performing that extra step too few guys even think about.
10) Find a Time to Train and Stick with It
If you can, choose one time to train, before or after work, and your body will adapt.
11) Learn a Variety of Free-Weight Moves
When you're traveling, not every gym will have your favorite machines, so develop an arsenal of barbell and dumbbell moves you can take on the road.
12) Go the Distance
Three or four weeks isn't enough time to judge whether a program is working. Maintain consistency for a few months with your regimen, then decide whether it's time to switch things up.