Once you have your goal, it’s time to choose which exercises you will do each day. The activities you choose to include in your training program are a significant factor. They should reflect your primary goals. It’s normal to train around the critical lifts. Suppose you are a powerlifter or strength athlete. Make sure that all your activities support these lifts. These moves are also used by powerlifters and strongmen, and women who participate in the overhead presses.
These basic compound movements will be beneficial to athletes looking to build muscle. However, they will need more variety as each power is given more attention. The training for bodybuilders doesn’t focus on a specific movement. It is designed to stimulate the growth of muscles. It usually requires high-volume isolation exercises that are specific.
These multi-joint exercises require a lot of mental focus coordination techniques and neural motors. Think deadlifts, squats, and clean and jerks and overhead presses. You should program these movements at the beginning of each exercise. You’ll feel tired and unable to perform the actions correctly (which could lead to injuries).
According to Dr Jay Feldman, compound exercises will give you the most bang for your buck when you train. Therefore, putting your effort and energy into these movements is essential. You should also be competitive to become a professional strength athlete.
Accessory lifts can be a gentler exercise that helps build balance in the body. They can also use to complement compound exercises. These exercises only involve one joint, such as the barbell curled side raises, triceps pulldowns, and the barbell side raises. Athletes use accessories to correct muscular imbalances and weaknesses and increase weight for specific muscle groups. Accessories are as necessary for bodybuilders as a compound lift.
Athletes and sports will need different lifts to perform their exercises and accessories. However, you must understand all the moves available when you are just starting.
How to Program Your Exercises into Your Workout Split?
You do compound exercises to increase strength, engage large muscles and isolate weaker muscles. Because compound movements are more complex, it’s essential to become fit before doing these exercises. The curl of your bicep will be easier than barbell bench presses in most cases. The former is more complex and requires more coordination and muscles.
Upper Body Push Day Example
- Barbell Bench Press
- Barbell Overhead Press
- Neutral-Grip Dumbbell Bench Pressure
- Half-Kneeling Dumbbell Overhead Press
- Skull Crusher by 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
Select Your Sets and Reps
In everyday terminology, repetitions are the number of times you do the same exercise. A set refers to the number of repetitions you do. If a workout program calls for three sets of 10 repetitions of biceps curls (for example), you will do the circle ten times and then rest, then repeat the cycle twice.
Specific goals require particular rep ranges. The lower rep range allows you to lift heavier weights for strength. Training in the 7-10 field will allow you to grow your muscles. Anything more than that is only endurance.
Rest In-Between Sets
However, it’s not all about how many repetitions you do. A properly designed workout program should include rest. It can also use as a training tool. You can also use rest to track overload and help you reach your goals. If you want to improve your endurance at the gym, setting a time limit to go a certain weight in a specified time frame can help you track your progress.
- Compound Movements 4 to 5 minutes
- Accessory motions 45 to 90 seconds
You won’t feel more excellent if you take shorter breaks or are less well-equipped to rest for more extended periods. Allow your body to recover between sets using compound movements or hefty weights. If you are using lighter weights or other activities, it is best to stick to the shorter time-outs. 3-4 sets are a good starting point for your fitness program. The rest intervals will increase, so you must calculate the time between rest periods when planning your workouts.
How to Progress
Dr Jay Feldman says when you have goals in mind. Now you need to organize your workout and determine the sets and reps. You can do all that, but it is essential to ensure you don’t get stuck in a rut. Including progression in your training can make it more challenging.