The Three Basic Rules to Plan Weight Training

this article, you may find the three basic rules to plan a weight training sequence:

The Three Basic Rules to Plan Weight Training
The three basic rules to plan a weight training

Rule 1 – Specific warm-ups

A common mistake in gyms is either a complete lack of warm-up or doing a completely non-specific warm-up. A complete lack of warm-up will very obviously jolt the joints and use momentum versus technique to bring about movement, which will lead to an injury if not now then definitely by the next session. There is basic awareness nowadays, so most people do a ‘warm-up’, but in a real-time pass manner. Some common examples:

  • Walking/jogging for 10 to 20 minutes on the treadmill before performing weight training exercises (ya, that’s wrong even if you are doing legs and no upper body).
  • Running 5 or 20 times or whatever random number your coach barked out to you today around the tennis court before picking up your racquet.
  • Number 3, a reminder to Ms. Rujuta. Madam, focus on weight training and leave this tennis-phennis cribs to another time.

Ok, so only weight training example, then. The right warm-up allows the blood flow to move through the specific muscle groups and warms up the specific joints that will be trained that day. Other than saving time, this saves another precious entity, muscle glycogen. So on a day when you squat, you should warm up using less than 50% of the weight, you will squat with; the same goes for back or chest. And once you have warmed up on the multiple-joint exercises, you don’t need to warm up when you move to single-joint exercises.

Follow these instructions for a correct warm-up

  • Perform a warm-up set of 12 to 15 reps before starting your training.
  • Use 50% of the main workout weigh.
  • Rest for 30 seconds to 3 minutes before starting the main workout set

This leads to muscles and joints being warmed up with the exact mechanics that will be performed on the workout set. It reduces the chances of using momentum to lift weights, allows you to lift maximum weight in the main set, makes muscles less suscepsusceptible to injury and provides for a sort of dress rehearsal for breathing and motor skill.

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Rule 2 – Maximum muscle fiber recruitment

This is the golden principle of weight training — the more muscle fibers you recruit, the more you can lift. The more you lift, the more calories you burn both during exercise and as after-burn.

To recruit maximum muscle fibers, the chosen exercise should:

  • Involve a maximum number of joints, as moving through more joints means the recruitment of more muscle fibers versus moving through a single joint.
  • Train larger muscle groups before the smaller muscle groups as they have a higher ability to employ muscle fibers.

Other than training bigger muscle groups first and movement through multiple joints, there is another factor that influences the ‘muscle fiber recruitment’ — it’s called the ‘substrate availability’, or in simple words, the fuel available to fire (employ) these muscle fibers.

Fuel for strength training

Now, as we know, weight training uses the anaerobic system, more specifically the glycogen lactic acid system. The muscles contract and therefore perform exercises using their stored glycogen stores. Muscle glycogen is not just short in supply but takes a long time to replenish once its stores are exhausted. With regular exercise, our body adapts and responds by increasing its ability to store muscle glycogen. But for beginners or even trained athletes, the sequence of exercise is of paramount importance because you don’t want to run out of fuel before you reach the main task or perform the big calorie-burning exercises.

This fuel limitation has led to one more instruction being added to make your exercise more efficient, both in burning calories as well as improving on the strength and bone mineral density. This is:

  • Perform higher intensity before lower intensity exercises.

If you look at the reference table for strength training and apply these rules, then you would work out in the following order — legs, back, chest, shoulders, arms. And within legs, you would prioritize multiple joints exercises like squats before leg extension. And with the chest, you would chest press (higher intensity, more exhausting) before doing the flies. And with the back, you would want to do a bent-over row, which is done using ‘free weights’ like the barbell and is of higher intensity, before doing a seated row. The use of machines reduces the intensity (and so the exhaustion) even if the muscle group employed is the same as in the example of the bent-over row and seated row.

Technical note — Correct technique Essential to performing any weight training workout is the correct technique or the form. This means:

  • Allowing joints to move through their full range of motion (ROM)
  • Not using momentum to create movement

This follows from the maximum muscle recruitment principle. A muscle, which is fatigued by the use of single-joint exercises, will not be able to allow the joints to move through the full range of motion in a multi-joint exercise. For example, after contracting and fatiguing the quads through leg extensions, the legs will not be able to contract the quads through the full range of motion in a squat or lunge or even step-ups. This will not just limit the efficiency of the squat or the multi-joint exercise but will pose a risk to the joint involved. Thoughtless exercise behavior that pays no attention to the science behind the exercise is the leading cause of gym injuries, mostly to the poor little TBL], sometimes straining the muscle too.

This whole prioritizing of exercises is not just to make optimum use of glycogen but also because the sequence of exercise has a profound effect on fat-burning.


When larger muscles are employed using multiple joints and the intensity is kept challenging or high, then it does not just result in maximum calories burnt in that one hour of exercise but it also gives you more after-burn. After-burn is when the body, at rest, burns calories at a higher rate post-exercise as compared to what it would normally have.

A very important consequence of after-burn or EPOC is that the anaerobic pathways can take up to 48 hours to recover, so never plan weight training or sprinting sessions on consecutive days. Without adequate recovery, no anabolism and. therefore no fat loss can take place. Also, what you should keep in mind is that lactic acid, which is & by-product of anaerobic metabolism, can be used as a fuel by the aerobic pathway. It makes sense then to plan an aerobic workout on the day after the anaerobic; it helps achieve two things: the aerobic pathway can use lactic acid as fuel and 1actic acid can get used up quickly (removed from muscle), leading to better recovery from the anaerobic workout.

So you should pay close attention to the exercise sequence, not just what you do on any given day, but what you plan to do a day prior to or after the exercise. So let’s add one more to the instructions:

  • Allow for adequate recuperation (two days at least) between two weight train? the sessions (to allow the ” body to repay oxygen debt, te-synthesize glycogen, and repair Wear and tear to the muscle tissue).

This rule is applicable even if you are training two different body parts in consecutive sessions.

Technical note Soreness or DOMS

Glycogen, the fuel that is used during exercise, provides the energy for muscle contraction by breaking itself down and creating a by-product called ‘lactic acid’.With the accumulation of Lactic acid in the muscle, the muscle experiences fatigue and beyond a certain concentration of lactic acid, the muscle will refuse to contract or take part in the exercise. This means that even if the muscle has the required strength, in the presence of a certain concentration of lactic acid, it will be unable to perform the task at hand. It is exactly this lactic acid concentration in the blood that leads to what is called ‘soreness’ in the muscles, the slight pain that you feel the next day after exercise. In weight training lingo, this is called ‘delayed onset of muscular soreness’ (DOMS). So Let’s say you trained your legs on Monday, on Tuesday your legs revolt even when you want to get off the chair or sit on one. It’s not that your quads don’t have the required strength to get off the chair or your hamstrings have lost the ability to lower you onto the chain but they hurt and show an unwillingness to perform these activities. What should you do then? Rest? No, that would make it worse. The thing to do then, is more activity, more specifically an aerobic workout, a light jog, walk or cycling for half an hour. This is because the muscles, liver, heart and even kidney tissue in the presence of oxygen can use up the lactic acid.

Rule 3 Duration not more than 60 minutes

The Three Basic Rules to Plan Weight Training
The three basic rules to plan weight training

Well, actually, with the glycogen stores most of us have, we will run out of fuel in as little as 30 minutes. So other than following all the rules above, we must remember that once the glycogen stores are over, then the body will burn its proteins to keep up with the exercise. This will lead to both drop-in exercise intensity and a higher risk of injury. Wasting protein or burning it for metabolic processes like producing energy for muscle übre contraction is the exact opposite of the goal of weight training.

More than 60 minutes spent in the gym is also a major factor in the drop-out rate. Given our ‘1ifestyles’ caught in trach, caught in 1ifts, caught in relationships, caught in jobs, etc. we shouldn’t be caught wasting muscle protein or breaking down amino acids in the gym. This leads to a breakdown of more muscle than our lifestyle allows us to repair or recover from. Soon this leads to the well-documented, well-experienced behavior of, ‘I paid for the full year last year but didn’t go beyond a week’. It’s best to keep exercise to an hour, including warm-up, workout sets and cool down, and perhaps even the drive back home if you live close by. This will improve exercise compliance and lead to a reduction in guilt + body fat, again brought about by the exercise compliance. So, because you have limited time for your workout session, use these rules to help you structure it:

  • In one gym session perform about 8 to 10 sets (excluding warm-up) that train major muscle groups.
  • Perform 8 to 1 5 reps per set, With good form and. to a point of fatigue (fatigue is reached when you know you can’t do another repetition with the same weight without compromising on a form). ”
  • Use both multi and single-joint exercises_._

Technical note Exercise and Immune system

Typically, any time there’s cellular damage either because of a virus or a wound, there is an associated immune response. However, the response to the different types of in]uries is quite similar there is an increase in white blood cells, natural killer (NK) cells and T-cells (fighter of infections).

Now, believe it or not, exercise is a physical stressor and has an immune-suppressing response. This is especially true if the duration of exercise is longer than 60 minutes. Spending longer than 60 minutes in the gym either at one go or by doing things like working out twice a day decreases the number of NK and T-cells. This effect lasts for up to 72 hours post-exercise, making you susceptible to infections, flu, etc. The exact opposite of getting fit.

Summary of the rules to plan your strength training workout:

basic ruleinstruction for sequences of strength training workoutexamples/ comments
1. specific warmups-perform a warmup set of 12-15 reps before the workout set.
-use 50% of the main workout weight
-rest for 30 seconds to three minutes before starting the main workout set.
-warm-up allows the blood flow to move through the specific muscle group and warm up the specific joints that will be trained
2. maximum muscle fiber recruitment-train large muscle before small muscle group
-train multiple joints before single joints.
-perform higher intensity exercise before lower intensity exercise.
-allow for adequate recuperation between two weight-training sessions.
-Back before bicep
-Squat before leg extensions
-chest press before flies
-after-burn and recovery continue for 36-48 hours after a weight-training session.
3. Duration should not exceed 60 minutes-perform about 8-10 sets in total (excluding warm-up) the train major muscle groups.
-perform 8-15reps per set, with good form and to a point of fatigue
-use both multi and single-joint exercises.
-Glycogen stores don’t last beyond 60 minutes, usually 30 minutes.
-after the glycogen store is over, the body starts breaking down muscle protein.

Least important, most seen the ‘concentration’ curl, where the guy sits on the bench smiling at the camera, his elbow flexed, a dumbbell in his hand moving towards the shoulder, is one of the most commonly seen photographs of ‘weight Training’. The truth is this ‘popular’ exercise is missing from the routine of most serious weight trainers! The reason is that it’s amongst the smallest muscles, so it’s performed fewer times a month as compared to} the big muscle exercises like squats,‘ deadlifts and chest press. Now? these don’t get photographed too; much because they make for poor? picture composition and you can’t look pretty or attractive performing these exercises, let alone smile and gaze flirtatiously at the camera. So you see a guy with muscle and a paunch to match, then he belongs to the category that trains the smaller muscles more than the bigger muscles (and I say don’t date that kind, date the kind with a flat stomach and bulging triceps). The same goes for women who complain of ‘bulking up’ post weight training. They are resting the big calorie-burners {big} muscles legs, back, chest) and. are doing the favorite and most photographed female exercise- the lunge- With pretty pink dumbbells that the model curls to her shoulders as she poses for the pic.

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Pictures may say a thousand words, but not the fitness photographs. Always remember that they are exceptions to the rule.

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