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How to Increase Concentration During Workout?



Nothing is more important for success than concentration. Regardless of your attitude to bodybuilding, nothing can be accomplished if you do not use your abilities to work to best effect. Bodybuilding is not just about lifting weights. It requires the same persistence and skill as any other sport, and more.

In bodybuilding, weight is not a goal but a tool with which you handle their muscles and gives them the form and quality of what you want. And if you do it is scattered, not concentrated, the load just dissolve, disappear, dissipate throughout the body and has no effect.

You have to know that developing the ability to concentrate is not an easy task. It’s impossible to know all the tricks of bodybuilding just with your first visit to the gym. You have to try to put in every exercise so much mental energy as you can, and you will get it -muscle growth. That’s why is very important how to get high concentration during the training, in order to achieve best results in record time. Read further and you will find how you can do it.

First of all try to concentrate in the evening, on the eve of training. Try to focus your thoughts on work you will do in the next day in the gym, try to develop enthusiasm. Before going to sleep bed think about the atmosphere of the gym, successful approaches, and you will get up determined to achieve new results.

How to Increase Concentration During Workout?

A great tool for this purpose is a training diary. Before you go to the gym, check your records from the last workout. This is a great impulse to want to do more, to overcome yourself. Also, plan every exercise, every movement you usually do in the gym. Due to this, once you will get to the gym you already know what you want to do today, and do not feel unsure about what you have to do.

People are different. This is an all known fact. But it was proven, that getting more concentrated is much more possible when in the gym are few people. However, if you catch a full gym, then avoid direct contact eyes with other people. This will get your thoughts on everything else than your exercises, and you lose the quality of performance. Also, this will be a sign for other people that you do not want to be disturbed.

There are many people who believe that when the muscle starts to burn it break concentration, but you have to use this process as a part of your concentration. Burning keeps you start another repetition, but that it helps gives you the confidence that you are everything as planned

During each exercise try to emphasize the negative part of the movement, it makes you concentrate harder. Try to perform negative movements slower than positive. Also, if you perform exercises with a partner you can work till the failure, but without talking to each other.

A good partner for training always knows exactly when and how much to help you, without dropping your concentration. If you decide to train alone, this may cause you more difficulties because of rest between sets. A very important aspect of training with a partner is to be sure that you are not in competition with him.

Must Read: Bodybuilding Training Principles

When you start to compete with someone, you can not focus on how to get the most out of the movement. you have not to worry how much weight raises my partner in the last approach, because it is irrelevant and does not help you at all. You just need to care about helping each other to perform the maximum you can do.

To avoid the distraction and loss of concentration at the end of training, try do not make them too long. the main goal is to keep enough energy for the whole exercises. Usually, the length of a training program should be minimum 25 minutes and maximum 45 minutes. Also, do not forget about the warm-up process, that should take about 15-20 minutes.

Must Read: The Benefits of Warm Up Exercises Before Workout

Also, you have to prioritize exercises. Begin with the strenuous exercises, such as exercises for legs.
So, the main rule is that if you lose the concentration during training, it means that the training is too long.

Some people complain about finding hard to concentrated while are on a diet. Is concentration influenced by what we eat? You have to know that what you eat, acts not only on your body but also the brain. Your ability to concentrate is not an independent variable. If you do not eat properly, for example, too few carbohydrates, then your blood sugar, and therefore the energy is too low and your mind will not work at full tempos.

If you're looking for a magic or secret mixture to improve your concentration, you have to know that there is nothing to help you. Alertness, both physical and mental, depends on persistent, well-balanced, high-protein, relatively low-fat diet that provides you a constant blood sugar level throughout the day.

Must Read: Bodybuilding Diet Myths

This does not mean that you can eat all day anyhow, just before a workout to eat something nutritious. Nutrition is important not only during exercise but during the recovery process, all day, until the end. Do you know that a good concentration will keep your away from any kind of injuries? Let’s see further how can be explained this.

It’s a fact that almost all injuries occur not because of too big weight or because bodybuilder gets too tired, but because of lost concentration on the right execution of the exercise. If you focus on exercise, but the weight is too big or you're too tired, you just do not overpower this load.

On the other hand, we can talk about excessive concentration.  Never underestimate the power of your will. It can be stronger than your body. Just as you control the exercise to avoid getting injured, also you have to control yourself, not to cross the limit of the capacity of your muscles. You have to set some limits, but to be able to let them down in case of necessity.

Must Read: High-Risk Exercises and Alternatives to Them

Another aspect related to concentration is its presence in case of injury. This is the moment when you need to fully concentrate, as you need to feel the extent to which the injured area may work, and secondly, you must be sure that the damaged area worked sufficiently, it will recover faster. In other words, you should not train too much, but enough.


As you see getting too concentrated is quite easy to happen. That’s why try to avoid it by forget about training during the day, think about something else, and only in the evening you may think about the next day and that you will do in the gym. When the time comes to training, you will have enough mental strength to 10-15 minutes to dedicate ourselves to working mood by 100%.

Summarizing the above said, we can cross a line and define some very important rules that will help you to get concentrated during the training:

-  Keep all negative thoughts far of your head, “lock them in the room and threw away the key”.

-  Always imagine your workout in most colored shades. Positive thinking is a must combined with an encouraging manner.

-  Once you are in the gym and do your exercises try to focus only on them, and nothing else. No looking, no competing, no desire to prove you're the best. Just do your exercises at maximum you can. You are in the gym to train, but not to socialize. Wearing headphones is a great way to avoid talking with somebody.

-  Carefully plan your workout as you will not get distracted by anything else. Every evening before a workout you have to know what you will do next day I the gym, how long and what exercises will be first.

-  Do not get lazy and come to the gym every time you have to do it. It is easy to find excuses for missing a training, but this absolutely disadvantages you.

-  Being on diet influence the ability to concentrated during a training. So take in consideration next time when going to exercise.

-  Concentration means no injuries or at least much less than you can imagine.

-  Performing exercises requires both physical and mental concentration. Keep this in mind!

-  Constantly imagine how you would like to look at a time. This will keep you concentrated and will make to look forward to the results of a successful workout.

As you see staying focused is very important for a successful training. Never underestimate this factor in your way to build a nice lean muscle mass.



Chia Seeds in A Bodybuilder’s Diet: An Expert’s Advice




Chia seeds are a nutrient-dense food, offering protein, fiber, healthy fats, and various vitamins and minerals. While they're not a direct source of muscle-building protein like meat or eggs, they can complement a balanced diet by providing essential nutrients important for overall health, which indirectly supports muscle development when combined with a proper exercise routine. However, solely relying on chia seeds for building muscle mass might not be sufficient—you'd likely need a variety of protein sources along with a consistent workout regimen for optimal muscle growth.

The seeds have a fascinating history. They were a staple in the diets of the Aztecs and Mayans, who valued them for their energy-boosting properties. "Chia" even means "strength" in Mayan. They were used by ancient warriors as a source of sustainable energy. These tiny seeds gained modern popularity due to their nutritional value, high fiber, omega-3 fatty acids, and versatility in various dishes.

Growing Popularity

Chia seeds are popular among bodybuilders due to their high protein and omega-3 fatty acid content. They provide a good source of nutrients, help in muscle repair, and offer sustained energy throughout workouts. Additionally, their high fiber content can aid in digestion and help manage hunger, which can be beneficial for those trying to maintain a specific diet while building muscle.

Where to Buy Chia Seeds for Your Bodybuilding Diet

These are commonly available in various grocery stores, health food stores, and even online marketplaces like Amazon or specialty health websites. You can check your local supermarkets, health food stores, or browse online to purchase chia seeds for your bodybuilding diet. Many health-focused stores offer bulk options, which can be more cost-effective if you plan to use them regularly in your diet.

You can also try purchasing the seeds from popular online retailers like Walmart, or health food stores such as Whole Foods Market, Thrive Market, or Vitacost. There are also specialty health stores like iHerb or The Vitamin Shoppe that carry chia seeds.

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These magical seeds can be quite versatile in the kitchen! Here are a few methods you can try:

After cooking it, you can serve them in various ways. You might consider adding them to yogurt, smoothies, oatmeal, or salads for an added nutritional boost. You can also use them in baking as an egg substitute or make a chia pudding by mixing them with your choice of liquid (like almond milk) and allowing them to gel.

What A bodybuilder Gets From the Magical Seeds

Rich in Protein

Chia seeds are a great source of plant-based protein, containing roughly 4.7 grams of protein per ounce. For bodybuilders, their protein content is beneficial for muscle repair and growth.

Omega-3 Fatty Acids

They are an excellent source of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). These healthy fats support heart health, reduce inflammation, and aid in muscle recovery, all beneficial for bodybuilders. The omega-3s in chia seeds can also help maintain joint health, enhance stamina, and assist in managing weight. Integrating chia seeds into a balanced diet can contribute to overall well-being and support a bodybuilder's goals.

Fiber Content

They contain a high amount of soluble and insoluble fiber, with about 10 grams of fiber in a 1-ounce (28-gram) serving.

Helps with digestion and promotes a feeling of fullness, aiding in weight management.


The seeds contain antioxidants like flavonoids and phenolic compounds that help combat oxidative stress in the body, potentially reducing the risk of chronic diseases. These antioxidants can help protect cells from damage caused by free radicals. Including chia seeds in your diet can contribute to overall health and well-being due to their antioxidant properties. Fight off free radicals that can damage cells post-workout with these magical seeds.


They contain calcium, phosphorus, magnesium, and manganese, contributing to bone health, energy metabolism, and antioxidant activity. These minerals support various bodily functions, from maintaining strong bones to aiding muscle function and energy production.


When soaked, they form a gel that retains water, aiding in maintaining hydration during workouts.

What Are The Disadvantages of Overconsuming Chia Seeds

Chia seeds can be beneficial for bodybuilders due to their nutrient content, but overconsumption might cause gastrointestinal issues or interfere with hydration.

They're high in fiber, so eating too many could cause digestive problems like bloating or diarrhea. Plus, their omega-3 fatty acids might interact with certain medications or cause allergic reactions in some people. Moderation is key!


In summary, Chia seeds are a powerhouse for bodybuilders! They offer a high protein content, essential for muscle repair and growth. Additionally, they're packed with omega-3 fatty acids for reducing inflammation and providing sustained energy during workouts. Their fiber content aids in digestion and helps maintain a steady release of energy. Plus, their versatility allows for easy incorporation into shakes, smoothies, or as a topping for meals, making them a convenient addition to a bodybuilder's diet.

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Cold Immersion Therapy for Recovery




Ice immersion therapy, also known as cold immersion or cryotherapy, is a recovery technique that some bodybuilders use to reduce muscle soreness and inflammation after intense workouts.

Types of Cold Immersion Therapy

Ice immersion techniques can benefit bodybuilders as they may help reduce inflammation, promote recovery, and improve overall muscle performance. Here are some types of brutal immersion methods suitable for bodybuilders:
1. Cold Water Baths: Submerging yourself in a cold water bath or an ice bath can help reduce muscle soreness and inflammation after intense workouts. Water temperatures typically range from 50°F (10°C) to 59°F (15°C).
2. Cryotherapy Chambers: Cryotherapy involves standing in a cryotherapy chamber briefly while being exposed to frigid temperatures, often around -220°F (-140°C). This can rapidly reduce muscle soreness and improve recovery.
3. Cold Showers: Cold showers are a more accessible and convenient option for bodybuilders. You can alternate between hot and cold water during your shower or finish with a brief blast of cold water to help with muscle recovery.
4. Contrast Baths: Contrast baths involve alternating between hot and cold water immersion. This can enhance circulation, reduce muscle soreness, and promote recovery. For bodybuilders, it's essential to focus on the complex phase.
5. Ice Packs or Ice Massage: Ice packs or massages on specific muscle groups can help target sore areas. This can be particularly useful for localised muscle soreness and injuries.
6. Localized Cryotherapy: Some facilities offer localised cryotherapy using devices that deliver frigid temperatures to specific muscle groups, which can help reduce inflammation and soreness in targeted areas.

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Cold Immersion Procedure

Here's an essential procedure for ice immersion therapy:
1. Prepare the equipment:
◦ Fill a bathtub or container with cold water. The temperature can vary, but it's typically between 50°F (10°C) and 59°F (15°C). You can use ice or cold water from the tap.
◦ Have a timer or stopwatch ready to monitor the duration of the immersion.
2. Dress appropriately:
◦ Wear minimal clothing to ensure direct contact between your skin and the cold water. Swimsuits or shorts are often suitable.
3. Pre-immersion activities:
◦ Consider light physical activity or stretching to warm your muscles and increase blood flow. This can help prevent shock when you enter the cold water.
4. Immersion:
◦ Slowly enter the cold water, starting with your feet and gradually submerging your entire body. Try to relax and control your breathing.
5. Immersion duration:
◦ The optimal duration can vary, but common recommendations range from 10 seconds to 20 minutes. Beginners should start with shorter durations and gradually increase as they become accustomed to the cold.
6. Monitor your body:
◦ Pay attention to your body's response. Shivering is a normal reaction to the cold, but if you experience severe discomfort or any signs of hypothermia (extreme shivering, confusion, or numbness), exit the water immediately.
7. After immersion:
When the immersion time is up, slowly exit the cold water. Dry off and warm up using towels, warm clothing, or a blanket. Some people find it beneficial to engage in light exercise or stretching after ice immersion.

What You Need for An Ice Immersion

Cold immersion, such as cold water swimming or ice baths, requires some equipment to ensure safety and comfort. Here are some essential items:
1. Wetsuit or Drysuit: A good-quality wetsuit or drysuit is essential to keep your body insulated in cold water.
2. Neoprene Boots and Gloves: These help keep your extremities warm and protected.
3. Swim Cap: A neoprene swim cap can help keep your head warm and reduce heat loss.
4. Thermometer: A water thermometer can help you monitor water temperature and ensure it's safe for your cold immersion.
5. Safety Equipment: In case of emergencies, it's a good idea to have a safety float or buoy, as well as someone watching over you.
6. Warm Clothing: Have warm, dry clothes ready after cold immersion to avoid post-immersion cooling.
7. Timer or Watch: To keep track of your immersion time, as prolonged exposure to cold water can be dangerous.
8. Medical Kit: Just in case, it's wise to have a basic first aid kit nearby.

How Bodybuilders Gain from Cold Immersion Therapy

Cold water immersion therapy, such as ice baths or cold water immersion, can offer several potential benefits to bodybuilders:
Reduced Muscle Inflammation: Cold immersion can help reduce muscle inflammation and soreness, potentially speeding up recovery after intense workouts.

Improved Circulation

Cold exposure can promote blood vessel constriction and dilation, enhancing muscle circulation and nutrient delivery.

Enhanced Recovery

Cold therapy may help bodybuilders recover faster between training sessions, allowing for more frequent and productive workouts.

Pain Relief

Ice immersion can temporarily relieve muscle aches and joint discomfort associated with intense training.

Enhanced Endurance

Some athletes use cold therapy to improve endurance and tolerance to cold, which can be advantageous in certain sports.

Mental Toughness

Regular exposure to cold can help build mental resilience and discipline, which can be valuable for maintaining a consistent training regimen.

Caution During Cold Immersion

Cold immersion, such as cold or ice baths, can have potential risks and should be done cautiously. Here are some important considerations:

Gradual Exposure

Start with shorter periods of immersion and gradually increase the time to allow your body to adapt to the cold.

Monitor Temperature

Ensure the water temperature is not dangerously cold. Icy water can lead to hypothermia.

Know Your Limits

Pay attention to your body's signals. If you start shivering uncontrollably or feel intense discomfort, it's time to exit the cold water.


If possible, have someone present to assist you or call for help if needed.

Pre-existing Conditions

If you have any medical conditions or are taking medication, consult a healthcare professional before attempting cold immersion.

Warm-Up and Warm Clothing

Warm up before immersing in cold water, and have warm clothing and blankets ready after the immersion.

Hydration and Nutrition

Ensure you're well-hydrated and have eaten appropriately before attempting cold immersion.

Safety Precautions

Be cautious of slippery surfaces around the immersion area to prevent accidents.

Alternatives to cold water immersion

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Options for cold water immersion for various purposes can include:

Cold Compress

Applying a cold compress or ice pack to specific body areas for short durations can help reduce inflammation and relieve pain without submerging the entire body in cold water.

Contrast Bath

Alternating between hot and cold water immersion, typically in separate containers or using hot and cold packs, can be used for muscle recovery and circulation improvement.


Whole-body cryotherapy involves standing in a chamber with frigid air for a short time, which can provide some of the benefits of cold water immersion.

Cold Showers

Taking cold showers can help improve alertness, boost circulation, and increase tolerance to cold, though it's less intense than full-body immersion.

Ice Baths

Similar to cold water immersion but focused on specific areas, such as submerging your legs in an ice bath for muscle recovery.

Cooling Clothing

Specialized clothing with cooling properties can help regulate body temperature and provide a milder alternative to full-body cold immersion.

Cold Packs or Gel Wraps

Use cold packs or gel wraps on sore or inflamed body parts for localised relief.

Is There A Specific Time for Cold Baths?

The best time for ice immersion therapy, such as cold showers or ice baths, can vary depending on your goals and personal preferences. Some people prefer it in the morning to help wake up and boost alertness, while others find it more relaxing in the evening to unwind and improve sleep quality.

Ultimately, it's a matter of what works best for you and your schedule. Just be cautious not to do it right before bedtime if it makes it difficult to fall asleep, as the body needs time to warm up and return to a comfortable temperature afterwards.


In summary, cold water immersion can be a valuable tool for bodybuilders when used judiciously, primarily for reducing muscle soreness and aiding recovery. However, it should be integrated into their training regimen with care and consideration of calledferences and needs.

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Calisthenics: Secret to Building A Better Upper and Middle Body




Calisthenics exercises involve using your body weight as resistance to build muscle and strength. These workouts are an effective way to develop lean muscle mass and improve overall fitness. The exercises can include push-ups, pull-ups, squats, and planks, which target different muscle groups. By consistently incorporating calisthenics into your fitness routine, you can achieve muscle growth and improved definition. This can be further enhanced by pairing your workouts with a proper diet and gradually increasing the difficulty of exercises through progressive overload.

Calisthenics exercises are suitable for people of all fitness levels and ages, intending to improve strength, flexibility, and endurance. Basic movements are recommended for beginners, while more advanced practitioners can engage in complex routines. It is vital to adjust the exercises to your fitness level and seek advice from a healthcare professional if you have any underlying medical conditions or concerns before starting a calisthenics program.

What Gains One Expect from Calisthenics

Calisthenics can be valuable in bodybuilding for several reasons:

Muscular Endurance

Alternatives to Calisthenics Exercises

There are many alternative exercises to calisthenics. Some options include:

Get Yourself A Good Coach to Help With Calisthenics


To conclude, professional bodybuilders need to integrate calisthenics thoughtfully into their training, focusing on exercises that complement their goals and existing routines. Consulting with a fitness professional can help create a customized plan.

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