- Dan Go shared 20 workout "cheat codes" he wishes he'd known 20 years ago.
- There are many things he does instinctively during his workouts that took him years to learn.
- Tips include counting your reps backward and creating a mind-muscle connection.
There are some workout "cheat codes" that can boost your workout progress if you implement them, according to Dan Go, a personal trainer.
Go, who trains entrepreneurs through his company High Performance Founder, tweeted a thread with 20 workout "cheat codes" that he wished he'd known 20 years ago when he started exercising. Insider spoke with him about some of the tips he mentioned, and he said he got the idea while talking to a 25-year-old up-and-comer in the fitness world.
"He reminded me that there are many things I do instinctually that I take for granted. So I wanted to compile everything I know into a thread to help others who might benefit," Go said. Here are some of our favorite tips included in his thread and what he had to say about them.
Count backward to trick your mind
Go's first tip is a great way to subtly trick your mind into finishing a certain number of reps for an exercise. Instead of starting from the number one, which can sometimes make a set feel endless, counting backward helps remind you that there's a set number of reps you're trying to finish. As you get closer to one, the exercise will also feel like it's closer to being over — sort of like there's a light at the end of the tunnel.
"Count backward from your desired rep target. This tricks your mind into finishing the reps," Go said.
As Tom Holland, an exercise physiologist, previously told Insider, it's important to go to the gym with a plan. Feeling accomplished when you leave will help keep you coming back, he said.
Planning a certain number of reps and then counting backward while doing them could help you hit your numbers and feel that sense of accomplishment.
'Mind to muscle'
Go told Insider that building a strong mind-muscle connection was the most important of his cheat codes.
"Just being able to consciously activate your muscles by using your mind will compound in a big way with every rep you perform at the gym," he said.
Research has shown that focusing on your muscles more while exercising can help increase growth.
"Think about the muscles you're exercising, using your mind to contract them. This is called the 'mind-to-muscle connection,'" Go said.
Similarly, the former NBA player Steve Nash has recommended doing exercises at half speed to build a better mind-muscle connection. He said this could not only improve strength and muscle mass, but may also help prevent injury with better technique.
Focus on sleep
Sleep is an essential part of any exercise routine because it's the time your body repairs and regrows damaged muscle tissue after workouts. Chris Duffin, a powerlifter, previously told Insider that getting a few more hours of sleep can often be better for your progress than waking up too early to exercise.
"If you want to build muscle, increase energy, and recover faster, focus on your sleep. The better your sleep habits, the better you become," Go said.
In his Twitter thread, Go said that it took him a total of 20 years to learn all 20 tips, but that putting them into practice has completely transformed his workout routine.
"There is detail to everything we do. It's not enough to just do an exercise. There's so many facets to working out that can go a long way to optimizing the way you exercise," he said.
You can read all 20 of Go's tips here.