Your Own Routines:Some Principles
June 5th 2007 13:58
The beginning weight trainer is usually escorted around the gym by a trainer with a workout on a clip board. Any gym that does not provide such a service deserves to go out of business. If you join a gym, please make use of this service. At some point,however, you will be forced to design your own routines and that will not necessarily be easy. Today I would like to offer some principles for routine creation.
First, it is important to let the larger muscle groups dominate your workouts. By this I mean that they should be the first thing you train and should occupy the majority of your attention. If you train quadriceps,chest,back,and hamstrings consistently, they will rewarded you with overall fitness . If you try to build the biggest arms in the world, you will expend energy but really gain little in the way of fitness. Yes, showy muscles are nice, but fitness has more long term benefits.
This leads me to a point I have made over and over in NMF. If you are looking for health enhancing fitness, you are well served to concentrate on leg training. The quads are the largest muscle group in your body and for that reason they have the most impact on your overall system. If you are able to get yourself to train legs seriously, you will be rewarded with a faster metabolism, a fitter heart, and larger lungs. There is some credence given by longevity experts that lung capacity is the central biomarker for a long life. If you force yourself to do squats and leg presses you will be asking your body to expand that capacity.
At some point in your training you will have to divide your body into parts and train these divisions in successive workouts . It is very important that a beginner make the transition into intermediate by leaving behind the introductory workout. Splitting is the most important aspect of moving into more sophisticated training. Combine a large muscle group with a smaller one and you will have a split.
Finally for today, you will have to face a reality that few really ever face. The beginner workout usually is three days a week. If you want to reach a higher level of fitness, you will eventually have to work out at least four days a week. It is simply a fact. There is only so much productive work that can be done in one session and that is pretty soon not going to be enough to stimulate your body to make more adaptations. Every thing I have mentioned above is predicated on more time. If you are not willing to give weights more time, you will have reached your fitness peak. Harsh,but true.Your servant, as always.
First, it is important to let the larger muscle groups dominate your workouts. By this I mean that they should be the first thing you train and should occupy the majority of your attention. If you train quadriceps,chest,back,and hamstrings consistently, they will rewarded you with overall fitness . If you try to build the biggest arms in the world, you will expend energy but really gain little in the way of fitness. Yes, showy muscles are nice, but fitness has more long term benefits.
This leads me to a point I have made over and over in NMF. If you are looking for health enhancing fitness, you are well served to concentrate on leg training. The quads are the largest muscle group in your body and for that reason they have the most impact on your overall system. If you are able to get yourself to train legs seriously, you will be rewarded with a faster metabolism, a fitter heart, and larger lungs. There is some credence given by longevity experts that lung capacity is the central biomarker for a long life. If you force yourself to do squats and leg presses you will be asking your body to expand that capacity.
At some point in your training you will have to divide your body into parts and train these divisions in successive workouts . It is very important that a beginner make the transition into intermediate by leaving behind the introductory workout. Splitting is the most important aspect of moving into more sophisticated training. Combine a large muscle group with a smaller one and you will have a split.
Finally for today, you will have to face a reality that few really ever face. The beginner workout usually is three days a week. If you want to reach a higher level of fitness, you will eventually have to work out at least four days a week. It is simply a fact. There is only so much productive work that can be done in one session and that is pretty soon not going to be enough to stimulate your body to make more adaptations. Every thing I have mentioned above is predicated on more time. If you are not willing to give weights more time, you will have reached your fitness peak. Harsh,but true.Your servant, as always.
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