Change can be difficult if we are not given the proper tools and knowledge to succeed. Today I will provide the information you need to establish a workout routine that is both effective, smart and that will allow you to utilize your gym time effectively.
In order to understand workout routines we must first understand the terminology. There are various terms used in the gym which require prior understanding.
The main focus words are intensity, volume, frequency, form, rep, and sets/supersets. Intensity refers to the amount of work required to achieve the activity and is proportional to the mass of the weights being lifted.
Volume refers to the number of muscles worked, exercises performed and also sets and reps during a single session. Frequency refers to how many training sessions are performed per week. Form refers to movement designed to maximize safety and muscle strength gains. Sets/Supersets refer to repetitions performed one after another, with little to no break in between each set.
A rep (short for repetition) is a single cycle of lifting and lowering a weight in a controlled manner, moving through the form of the exercise. The number of repetitions one can perform at a certain weight is called the Rep Maximum (RM). For example, if one could perform ten reps at 150 pounds, then their RM for that weight would be 10RM.
Understanding these variables is an essential factor for designing a workout routine that is effective and well-built. For the sake of this article, I shortened the exercise routines and increased the workout days for the people who go to the gym five days a week. Remember, these exercises can be performed by anyone and are very effective.
Monday- Chest: Bench Press – one warm up set, four sets – (12 reps, 10 reps, 8 reps and 6 reps). Start off with a low enough weight where you can do 12 reps comfortably, then increase the weight by 10 to 15 pounds each new set.
This applies for every exercise you will perform that will target the main muscle groups. Incline Bench Press – four sets, same as the bench press. Decline Bench – four sets, same concept as bench press.
Tuesday- Back: Dead lift – one warm up set, four sets of (12, 10, 8, 6 reps). Pull-up using the overhand grip palms facing away. Do four sets of 10 reps. Row machine workout – do four sets of (12, 10, 8, 6 reps). Remember to inhale when you pull and exhale when you release.
Wednesday- Biceps/Triceps: Barbell bicep curl – one warm up set, four sets (12, 10, 8, 6 reps) – increasing weight. Superset with Dumbbell hammer curls standing on one leg (four sets of 20 reps, light weight). For triceps, use the Rope pulley, doing four sets of (12, 10, 8, 6 reps). Dips, do four sets of (12, 10, 8, 6 reps.)
Thursday- Shoulder/Legs: Same (12, 10, 8, 6 reps) method for each exercise. Squats – make sure to do this exercise correctly; lack of form can cause serious injury to your lower back. Shoulder press using dumbbells. Lunges – keep the same weight throughout the exercise.
Friday- Chest: Friday is a repeat of everything you did on Monday, with the exception of lowering the weight down for increased repetitions.
There you have it, a routine that is effective and diverse enough for anyone to increase their overall workout experience.