M
maverick
Guest
The goal of any bodybuilder or weight lifter is to get the maximum results from each workout. There is no point in expending the effort in the gym if there is not going to be any benefit. Here are some tips for getting the most from your exercise regime:
- Start with a warm-up set of each exercise. Choose a weight where you can comfortably do 15-20 reps, and use that to get the muscles loose. Then while exercising do each set to failure. Start with a weight where you can do 10 reps, then 6, then 2-4.
- Give yourself enough time between reps to recover, but do not waste it. It is possible to spend three hours at the gym and only lift for fifteen minutes. If you are using the gym as a social activity this is fine; however, if you are trying to build muscles you will want to be more efficient.
- Stick with the core exercises. While there are many isolation exercises that can be done, the majority of your time is best spent with the traditional lifts that work the major muscle groups simultaneously. These include the bench press, the squats and the rows.
- Make sure you drink plenty of water or sports drinks while working out. You will not be effective if you dehydrate yourself. Do not drink caffeinated beverages, as these will dehydrate you.
- Make sure you get enough rest after your workout. Your muscles need time to recover. If you want to hit the gym the next day, you should be using a staggered schedule and working different muscle groups each day.
In order to maximize the effectiveness of your workout you will need to eat properly. Protein is the king, but you will also need to consume enough carbs to give yourself the energy for your workout.
Do not eliminate fats entirely from your diet, as they are necessary for a host of metabolic functions. Try to obtain your fats from poly and monounsaturated sources, however, as these are the best for your body.
The key to attaining any long term goals is motivation. Not only do you need to set achievable goals, but you need to follow through with your plan to obtain them. This is where a training partner is important.
You can help push each other along. There will be times when you do not feel like going to the gym. A training partner can help get you through these times. And once you hit the gym and start working, the endorphins will kick in and you will start feeling pretty good.
- Start with a warm-up set of each exercise. Choose a weight where you can comfortably do 15-20 reps, and use that to get the muscles loose. Then while exercising do each set to failure. Start with a weight where you can do 10 reps, then 6, then 2-4.
- Give yourself enough time between reps to recover, but do not waste it. It is possible to spend three hours at the gym and only lift for fifteen minutes. If you are using the gym as a social activity this is fine; however, if you are trying to build muscles you will want to be more efficient.
- Stick with the core exercises. While there are many isolation exercises that can be done, the majority of your time is best spent with the traditional lifts that work the major muscle groups simultaneously. These include the bench press, the squats and the rows.
- Make sure you drink plenty of water or sports drinks while working out. You will not be effective if you dehydrate yourself. Do not drink caffeinated beverages, as these will dehydrate you.
- Make sure you get enough rest after your workout. Your muscles need time to recover. If you want to hit the gym the next day, you should be using a staggered schedule and working different muscle groups each day.
In order to maximize the effectiveness of your workout you will need to eat properly. Protein is the king, but you will also need to consume enough carbs to give yourself the energy for your workout.
Do not eliminate fats entirely from your diet, as they are necessary for a host of metabolic functions. Try to obtain your fats from poly and monounsaturated sources, however, as these are the best for your body.
The key to attaining any long term goals is motivation. Not only do you need to set achievable goals, but you need to follow through with your plan to obtain them. This is where a training partner is important.
You can help push each other along. There will be times when you do not feel like going to the gym. A training partner can help get you through these times. And once you hit the gym and start working, the endorphins will kick in and you will start feeling pretty good.