In this article, you’ll learn about 4 Golden Rule for a proper gym workout. Anyway, I am assuming that you are now adequately brainwashed and are now seriously going to the gym, I mean you really want to. with all this since you can’t turn your back on it anymore, So I am gonna help you plan your strength training routine. It takes very little time you know — and you can start with as little as an hour every week. The most important thing that you need to remember about strength training, however, is intensity. Just going to the gym and doing time pass activities like running around with a weight in hand, or doing endless crunches, or using very light weights and working on only selective muscles, etc., will not lead to any of the benefits of an anaerobic workout.
A gym workout needs to be planned properly (common sense again is the golden rule), and let’s look at how to do that:
Common strength training terms.
Rules to plan the sequence in a strength training workout.
Designing your workout and sample training plans
Guidelines to make progress
1.Common terms used in the gym
Set: The number of times you perform a certain exercise is called a set.
Reps: The number of times you lift the weight is called repetitions or reps.
Form: The correct technique to lift the weight or to contract muscles against resistance.
Rep range: Deciding the number of times you will lift a certain weight for all the sets. Typically the rep range is used to classify training as either ‘light’ or ‘heavy’, and not the weight you are lifting. Between 3 to 5 reps per set is heavy 8 to 10 reps per set is moderate 12 to 15 reps per set is light 15 to 20 reps per set is very light
Split: The pattern in which body parts are ‘split’ for training in a week. For example, if you train the upper body one day and lower body on another, you are on a 2-day split. If you are training full body together once a week, you are on a 1-day split.
It’s not the weight but the energy pathway that is employed to lift a weight and its associated oxygen debt and lactic acid production that qualifies a training session as heavy, moderate, light or very light. Light (or very light) weight training involves contracting muscles up to 20 reps with good technique; this uses the aerobic pathway (as the load is light) and creates little or no oxygen debt. So even if you lifted 100 kilos on the leg press but lifted it with good technique for 20 reps and without reaching fatigue, it is very lightweight training, irrespective of your gender. Heavyweight training, on the other hand, is when you can lift only 3 to 5 reps with good form. Most of us beginners reach that point with as little as 2 or 5 pounds on the side laterals that train the middle deltoid (shoulder). So 5 pounds may seem ‘light’ but it has employed the anaerobic pathway for contracting the muscles involved and is,, therefore ‘heavy’ due to EPOC and other factors. These same 5 pounds on a lunge could allow you to do 20 reps and therefore qualify as lightweight training as it has employed the aerobic pathway for the muscles involved.
2. Rules to plan the correct weight training sequence
There are certain rules that need to be followed so that your time spent in the gym is most effective. These are:
The warm-up should be specific to the main workout. Read more
Exercise should recruit the maximum number of muscle fibers. Read more
Duration of workout should never exceed 60 minutes. Read more
Based on these rules, a correct sequence of strength or weight training has been evolved which is followed world over, though I’m not sure if it’s being followed in the gym you go to. Now, here is the thing: if you don’t want to get into details of these rules and how the sequence developed and just want to get on with the planning bit. read..
3. Designing your workout and sample training plans
Our body can be roughly divided into the upper body and lower body. Everything hips and lower is considered the ‘lower body’ or ‘legs’ in gym lingo. Everything above the hips is ‘upper body’. The ‘upper body’ is further divided into pushing and pulling muscles. The pushing muscles are chest, anterior deltoid (front portion of your shoulder) and triceps (the back of your arm), and the pulling ones are your back, posterior deltoid (back of the shoulder) and biceps. ”
So, based on this, you can split your workout per week as:
1-day Full body workout split: once & week
2-day Upper body one day split: and lower body on the other
3-day Lower body one day, split: pushing muscles second day and pulling muscles third day
For each of the muscle groups, there are certain exercises you can perform in the gym. The most common exercise, along with muscle types, the number of joints involved, etc., are presented for easy reference in the table below:
Making progress is almost as important as starting to workout, so:
Do not attempt to increase both weight and reps in the same workout session. If you increased reps one week, then in week 2 you could increase the weight and week 3 increase sets. Increasing more than one component of training in the same week risks both injuries and early dropouts.
At any point in time, if you can lift a weight comfortably for the suggested number of reps, then it’s time to increase the weight.
Weight may be increased by as little as 21/2 pounds at a time.
If an increase in weight leads to a decrease of reps below 6 or compromises on a form, use this example to modify your plan:
Example: You can do 15 reps of 10 pounds on a dumbbell curl, but the next dumbbell in the gym is 15 pounds and that decreases your reps to less than 6.
-Do 3 reps With 15 pounds and the rest With 1 0 pounds.
-Over a period of time, the muscles will learn to push 1 5 pounds up to 8 reps.
-Once this happens you can stop performing the remaining reps with 1 0 pounds and officially graduate to 1 5 pounds.
-Continue on 15 pounds till 12 reps are & challenge. When the body adapts and you can do more than 15 reps easily on 15 pounds, look for the 20-pound dumbbell and repeat.
just like there are endless articles on meditation but nothing can give you even a glimpse of what the real thing is, I can endlessly ‘breakdown’ weight training exercises, but this article not teach you what a session in the gym will. A man, after all, is what he does and not what he thinks and much less what he reads;).