What is a gym routine? How is it composed? What does that mean for sets, loads, and reps? Everything essential you need to know about workout routines is here at Total Muscle Building.
If you are new to this world, let me tell you that before starting weight training in the gym, it is necessary to know certain concepts that we will come across when reading our training routine.
And even in the first months we will be adopting terms that we cannot ignore related to the processes of bodybuilding and physical development.
As a beginner, your main goal is to build a solid foundation and this cannot be done effectively without a good working outline.
So, to better understand these concepts and components of a training routine, we’ll take a closer look at the most important elements.
Basic concepts about workout routines
The exercises in a training routine
Let’s start talking about the exercises, as you can imagine your routine should have a large selection of strength training exercises that are aimed at specific muscle groups.
The first exercise that we will perform on a given muscle must be a compound movement.
A compound or polyarticular movement involves at least two joints and therefore involves a greater number of supporting muscles.
- You can learn more about compound and isolation exercises here: all about composite and isolation exercises
Implement variations in exercises
Some basic movements can be done in several ways: for example, we can do the bench press with a bar, with dumbbells or on a machine; but at the same time, they can be trained in 3 different angles.
The more you train, the more you will learn how to integrate all these variants into your training. As I was telling you before, two similar exercises can train different muscles to different degrees.
Therefore, the bench press is a good exercise for the whole chest, but if we execute the exercise with some inclination it will tend to direct the effect towards a different portion of the same, either the upper or lower part of the chest. The same applies to the deltoids for example.
When combining exercises to build an exercise routine, we must include (for each muscle group) 2-3 exercises that not only activate the same muscles in different ways, but also engage other accessory muscles to a varying degree of intensity.
Training by muscle groups
Experienced bodybuilding professionals, also known as Bodybuilders, group exercises by muscle groups and generally work one or two muscle groups per day.
By performing different variants of exercises for the same part of the body, it is guaranteed that it works intensely and fully. Experience shows that this type of training is the most effective in bodybuilding.
In turn, it is important to bear in mind that each large group must first go through an initial period of adaptation to training that can last between 4 to 6 weeks and not start with high-effort exercises.
This will help prevent muscle imbalance and risk of injury.
What are loads?
Continuing with the previous paragraph. During the first set, you will train with light weights just to feel and get the feel for the correct movement.
Once the muscle adapts to the effort and you maintain proper technique, then you can start increasing the load.
The training load, then, is the weight used in the different exercises. The concept is much deeper but for the moment it will catch up with us.
This is important since the principle that governs the development of muscle mass is known as the “overload system”, and this “implies the need to impose a greater effort on the muscles as time passes”.
And how is this accomplished? Increasing the weight or “load” that we lift in our routines in the gym.
What are reps?
A repetition corresponds to a single execution of the movement required for a certain exercise.
This means that if, for example, 10 bicep curls are done, one after the other without stopping, 10 repetitions have been achieved.
To start your first training sessions, remember to use light loads so that you are able to do 10 to 15 repetitions with proper technique.
This is your opportunity to train neuromuscular coordination and develop the correct idea of movement technique.
What are the series?
A set is a series of repetitions without interruption during a given exercise.
In other words, the 10 repetitions of the Anterior Arm Curl constitute one set.
For example, after you’ve warmed up, you can start your training session with 10-15 reps per set. Repeating these 3 or 4 times.
From this follows the famous 4 of 12, which would be to do 4 sets of 12 repetitions for a particular exercise.
Remember that if you cannot lift the number of repetitions indicated in your training plan, the load is too heavy.
If you can do more reps, it’s too light. Keep this in mind to discuss with your coach when you do your next set.
The importance of performing the proper technique
I won’t tire of repeating this – it’s much better to use a light load that you can exercise correctly with than to cheat with a heavier load, which could eventually lead to injury.
Cheating for example by swinging the chest or giving a push with the legs to lift the load also cancels much of the resistance that the muscles must gain.
Which means that we would be wasting the energy that we could be using to get an effective workout. Over time this leads to lack of results and loss of motivation.
At what speed to perform repetitions?
Throughout the movement, the execution should be controlled and smooth. Well controlled! This produces the best results when it comes to bodybuilding.
In general, most bodybuilders perform the positive contraction phase (or rising phase) in 1 or 2 seconds, followed by a sustained contraction called the “maximum” (or “peak contraction”) at the end of the movement, ending the repetition. with a negative contraction of 1 or 2 seconds (which is the descending phase of the load).
The breathing
Most practitioners don’t think much about breathing until they are marked by their trainer (if they are lucky enough to have a responsible trainer), so it is good to know beforehand, so this point can come naturally.
Begin each set with a deep breath, exhaling when you do the most difficult part of the exercise (when you are working against resistance) and taking in air in the less harsh phase of the movement (when lowering the load).
Never hold your breath during exercise.
The rest between series
In general, we will rest the muscle for the time it takes to recover from fatigue, after the series performed. Typically, this is between 30 to 90 seconds.
Large muscle groups require a slightly longer recovery time; With small groups, you will be ready sooner.
Now, do not make the mistake of resting too much, as many newbies do who extend the rest to more than 2 minutes.
This is a waste of time and is counter-productive.
The training frequency
Let’s say you train your whole body on Monday. Do you have to do the same on Tuesday or wait until Wednesday? The answer is Don’t train the next day, recovery time is also important between workouts.
If you are a beginner, your body needs a minimum of 48 hours to fully recover after a hard workout. Sometimes a maximum of 72 hours is even recommended.
Physiological processes at the cellular level require rest and nutrients before the same muscle group can be retrained again.
Now, as a beginner, you shouldn’t let more than four days (approximately) pass between two sessions for the same muscle group.
If the stimulation frequency is insufficient, development will not be optimal. So, the solution is to train every 2-3 days. Propagating the training work to for example, Monday, Wednesday and Friday (or equivalent).
How long do I have to train?
If you do the recommended exercises, sets, and reps, including rest time, a weight training routine should last between 45 and 90 minutes.
Beyond an hour and a half of training, the hormonal mechanisms kick in: releasing cortisol, which is particularly harmful since it tends to reverse the effects of growth hormone and testosterone.
So don’t worry about doing sessions of two hours or more.
The quality of training is measured by intensity and not by the time you spend in the gym.