“Sweat plus sacrifice equals success”
With all the fads, trends, and broscience out there, it can be very confusing trying to design an effective workout regimine. On one hand, I always say routines are not a one-size-fits-all. On the other there’s no need to reinvent the wheel.
None the less, you’ve made up your mind and your ready to sweat. You need a plan of action. This is meant as an overview for getting started. If you already rock it out in the gym….props to you.
“The secret of getting ahead is getting started”
I. WARM UP
All workouts need a short period of warming up. Look at this portion of your workout the way you do your treasured automobile. In the winter, you turn it on and let it run for a bit, all the while wiping any fingerprints from the dash.
Besides getting your metabolism going and circulating blood and oxygen, your helping the respitory system get ready for what is to come. Keep it somewhere between 5 – 10 minutes. A little dynamic stretching here is good. Those stretches that are quick, ideal for getting blood pumping, and geared toward the muscle groups being worked. Hamstrings & Quads on Leg Day, or even bodysquats.
Depending on your routine allot a specific amount of time for the entire workout, including time for rests in between sets. Say, for example, your working the shoulders: Below is known as a pyramid, typically used in a mass building phase.
Wide Grip Lat Pulldown
- Warm up Set x 12 – 15
- Set I (12 reps)
- Set II (10 reps)
- Set III (10 reps)
- Set IV (8 reps)
Leave 1 to 1-1/2 minutes in between sets for rest. Tip Watch out, scrolling through your newsfeed will seriously derail your concentration and turn that minute and a half into 10. With a quickness. Focus.
Workouts should be structured. You made it into the gym and thats awesome. Make it count. Aimlessly going from one thing to the next with no clear idea only hinders progress. Take a moment to plan out your weekly routines based on what your ultimate goal is. If strength building is your intention, decide how the week will should go ahead of time.
- Monday – Chest
- Tuesday – Legs/Abs
- Wednesday – Back
- Thursday -Shoulders/Abs
- Friday – Biceps/Triceps
- Saturday – Rest
- Sunday – Abs/Light Cardio
This is known as your training split. Dividing your workouts by muscle group. Above is a basic “Push/Pull”.
III. COOL DOWN
The cooling down period is just as important as the warmup. Save static type stretches for afterwards. Stretches meant to elongate the muscles, they help prevent lactid acid buildup and stiffness. True, “leg day” wasn’t a killer if your not a little sore a day or two later. Stretch anyway. These are most effective if held for at least 30 seconds.
If your heavy on cardio and just performed H.I.I.T on the treadmill, don’t just stop. We aren’t 747’s that can just throw up spoilers. Gradually reduce your speed until the last, 1 – 1/2 minutes are a slow walk. Take sips from that water bottle you’ve brought along. Then do your stretching.
Spring will start officially in a few weeks. Summertime fun after that. Get a head start on all of it.