After you’ve established your goal, you can start choosing which exercises to do each day. Your training program will have a major impact on your success. Your primary goals should be reflected in them. It is normal to train around critical lifts. Imagine you’re a powerlifter, or a strength athlete. All your activities should support these lifts. These moves can also be used by powerlifters, strongmen, or women who take part in overhead presses.
Athletes looking to build muscle will find these basic compound movements useful. They will require more variety because each power is being given more attention. Training for bodybuilders does not focus on one movement. It’s designed to increase muscle growth. It requires specific isolation exercises of high volume.
Combination Exercises
Multi-joint exercises are difficult to master and require mental focus coordination techniques as well as neural motors. Think deadlifts and squats as well as clean and jerks, overhead presses, and the like. These movements should be programmed at the beginning of every exercise. You will feel tired and uncoordinated, which could cause injuries.
Dr Jay Feldman says that compound exercises are the best way to get the most out of your training. It is important to put your energy and effort into these movements. To become a professional strength athlete, you must also be competitive.
Accessory Moves
Accessory lifting can be gentler and help build balance. You can use them to complement compound exercises. These exercises are only one-joint, such as the barbell curled sides raises, triceps pullingdowns and the barbell side lifts. Accessories are used by athletes to correct muscle imbalances or weaknesses, and increase weight for certain muscle groups. Bodybuilders need accessories as much as they do a compound lift.
Different lifts will be needed by athletes and professionals for different exercises. When you’re just beginning, it is important to be familiar with all the options.
How to program your exercises into your workout split?
To increase strength, isolate weaker muscles, and engage large muscles, you can do compound exercises. Complementary movements can be more difficult so it is important to get fit before you start doing them. In most cases, curling your bicep is easier than doing barbell bench presses. The latter is more difficult and requires more coordination.
Upper Body Push Day Example
- Barbell Bench Press
- Barbell Overhead Press
- Bench Pressure for Neutral-Grip Dumbbells
- Half-Kneeling Dumbbell Overhead Press
- Skull Crusher from EZ-Bar
- Dummbell Rear Delt Flye
- Side Plank
Leg Workout Example
- Front Squat
- Romanian Deadlift
- Reverse Lunge
- Leg Extension + Leg Curl Superset
- Standing Calf Raise
- Hanging Leg Raise
Choose Your Sets and Reps
Repetition is a way of referring to the repetitions of the same exercise. An exercise set is the total number of repetitions that you perform. For example, if a workout program requires you to do three sets of 10 repetitions biceps curls (for instance), then you’ll complete the circle ten times before resting and repeating the cycle two more times.
Certain goals will require specific rep ranges. For strength, lift heavier weights in the lower rep range. You can build your muscles by training in the 7-10 range. Anything beyond that will only increase your endurance.
Rest In-Between Sets
It’s not about how many times you do it. Rest is an essential part of any well-designed workout program. You can use it as a training tool. Rest can be used to monitor overload and help you achieve your goals. You can track your progress by setting a time limit for reaching a specific weight within a set time frame.
- Compound Motions 4 to 05 minutes
- Accessory Motions 45-90 seconds
If you take shorter breaks, or are not well-equipped to rest for longer periods of time, it won’t make you feel better. Your body will need to rest between sets by using compound movements and hefty weights. It is better to use lighter weights and other activities for shorter time-outs. A good starting point is to do 3-4 sets. You will find that rest intervals increase so it is important to calculate how long between rest periods you need when planning your workouts.
How to Progress
Dr Jay Feldman suggests that you should have goals. It is now time to plan your workout and decide the sets and reps. You can make your training more difficult by including progression.
