1. Eat slow-digesting carbs before workouts
It gives you extra energy - AND - it lowers your insulin levels and helps your burn more fat

2. Avoid high-fat meals before workouts
Research has shown that after a high fat meal, less blood flows to the muscles.

3. Use Forced reps on your last sets
A Finnish study reported that by using forced reps (someone helping you through a few extra reps after failure), growth hormone levels were much higher.

4. Don’t train to failure on every set
Scientists in Australia found that training to failure on one set increased strength better than no sets to failure, but anything over one set to failure decreased strength greatly.

5. Keep your focus on the muscles you are training
Scientists is Britain found that by concentrating your mind on the muscle(s) you are working, significantly (up to 30%) increases recruitment of those muscles, subsequently, long term muscle growth occurs.

6. Vary Your Rep Speed
Researchers found that more strength gains occurred during faster repetitions (one second each - positive and negative reps), while more muscles mass was gained while executing slower repetitions (three seconds each - positive and negative reps). So varying speeds would the best cross section for both strength and mass.

7. Train with a partner
Researchers found that partners performed better and got stronger when working in front of another person or a group of people.

8. Don’t use stability devices when lifting for maximum gain
Multiple studies have shown that by using stability devices for MAXIMUM gain decreased the amount of weight an athlete can lift by as much as 40%. So when working for maximum gain, do not use tools such as exercises balls (to replace a bench) or wobble boards (while executing a squat). Stability devices can and should be used for non-maximum gain lifting to enhance balance, secondary muscles recruitment and core strengthening.

9. Save cardio for after your weight training workouts
Japanese researchers found that subjects who lifted weights after their cardiovascular training were weaker than those who performed weights first. Try doing your cardiovascular training on opposite days, after your weight workout or occasionally as part of your circuit.

10. Drink a protein shake after your weight training workout
Scientists have proven that by taking a whey protein supplement after weight training muscle mass is more significantly gained than without one.

11. Stretch after your training
Texas University researchers found that stretching BEFORE training actually made subject weaker. It is better to stretch after training (again, research has shown these individuals MORE limber and it is safer). It is best to warm up and use non-static limbering before a workout and cool down and static holds after the training.

12. Use an iPod
Researchers at Weider Research Group found that bodybuilders who used iPods were more motivated and able to complete 1-2 more reps per set of exercises. So get out your favorite music and bring it down to the gym.

Source: Beth Bielat, LifeBreath Fitness