When you’re aiming to get a certain kind of body, there are many tricks and tips to help along your way.  For athletes, it’s important to build up on lean muscle mass and keep energy levels high enough to really make a workout count.

Here’s just a few to give you a kick-start if you’re just starting out, or to keep you on the right track if you’re a veteran.

1) Don’t go too slow

It’s common knowledge that performing slow reps, such as during bar weight lifts or during squats, can increase muscle strength. It can also put a lot of strain on your muscles, and make you tired very quickly.

To last longer and have a more fulfilling workout, perform short, explosive reps. When lifting, make the lift itself quick.

2) Don’t spend too long on one area

Many athletes choose to perform long sets of particular reps, before moving onto another set. It’s better – and more interesting – to perform sets of around 20 seconds before moving to the next one.

Keeping your body alert like this gets more of an all-round workout.

3) Take the right supplements

There are plenty of supplements available, but here’s just three to consider:

• B-vitamins are essential for good athletic performance. Thiamin, riboflavin, B-6, B-12 and folate are micronutrients which convert proteins and carbohydrates into energy. They’re also used during cell repair and production, and can reduce recovery time.
• Protein is necessary for healthy function of the body. It increases the strength and mass of muscles, and is essential for repair and growth of muscle following training.
• Creatine is excellent for high-power, short muscle training. It increases performance during repetitive high-intensity sessions.

Taking the right supplements can really increase your performance, and help you achieve the body you want faster,

4) Pace yourself

In-between your explosions of exercises, and particularly between sets, take a short rest. This gives your muscles time to adapt to the excersise.

Don’t overstrain yourself, or you will run the risk of causing damage to your tendons. Make sure your muscles are relaxed and supple before starting out on session.

5) Use big motions

To really address every muscle, make big motions when performing reps. Don’t keep yourself tight and constricted, but relax and train the muscles through the full range of motion.

This will help you develop full strength, and increase your flexibility. Always warm up and cool down properly, and give yourself short rests between sets.