How to properly arrange exercises in the gym?

How to properly arrange exercises in the gym?

How to Design Your Workout with Thomas DeLauer: (Joe Rogan Inspired)

Previous questionWhat book on anatomy would you recommend for an artist?
Next questionWho decides - by whom, where and when we are born? Who would want me to be born a human, and my hamster a hamster?

answers (2)

Answer 1
June, 2021

Hello. Exercise should be "composed" based on personal experience, level of physical fitness and the body's ability to recover. Take a beginner's workout as an example. So, his training week will consist of two workouts. Usually they are divided into the first, which includes exercises of all muscles of the upper body, and the second includes the muscles of the legs.

Sometimes deltoids, as well as biceps and triceps can be added to the second training day. For those who have just come to the gym, workouts are not divided at all and they perform exercises for all muscle groups at each workout.

Naturally, this is done with minimal weight and minimal number of approaches. But, and for those who have already reached the next level and his training consists of three to four workouts per week, in each of which six to eight exercises, muscle groups should be divided in more detail. For example, the first workout is aimed at working out the pectoral muscles and triceps. The second is for the muscles of the back and biceps, the third is for the deltoids, and the fourth is for the muscles of the legs.

Answer 2
June, 2021

As a rule, this is the use of synergistic muscles in one workout. Exercises are basic, or multi-joint (several muscles of the joints are included) and isolating (one joint is involved in the exercise). If you train three times a week, it will be correct to mix the basic exercise and the isolation exercise in each workout. For example, on the day of your chest workout, you do a barbell (or dumbbell) bench press. In this exercise, the triceps acts as a synergist, so it is advisable to pay attention to it in this workout. Biceps is actively involved in back exercises, so after, for example, various traction, it makes sense to pump it (one or two exercises maximum, biceps is a small muscle, overwork it - it will not grow). On the third day, when you train your legs (and this is half of our body, you need to devote a lot of time to them), add, for example, training for deltas (because in the case of a high-quality leg training, you have little strength left for anything else). p>

But here I will note that everything written above is one of the classic training options, and is not an axiom.

Related question

How to start exercising in the gym? How to Diet? Where can you find motivation?

Read more

Is it possible to exercise in the gym during pregnancy, "pull" iron?

Read more

How long will it take to get fit in the gym and how often should you exercise (while at a healthy weight)?

Read more

Best Beginner's Workout Routine

What to choose in a weight loss gym? Exercise equipment, fitness or something else?

Read more

Explain how to correctly arrange the coefficients in the reaction equation (chemistry)?

Read more

How to lose weight in the gym?

Read more

Is it possible to lose 9-10 kg in two months without dieting, but with exercise and proper nutrition?

Read more

How to drink properly and feel alive in the morning?

Read more

MY WORKOUT SCHEDULE & SPLIT!

How to properly treat adenoids in children?

Read more

Now I am 18 and height 175. Will I be able to grow to 180 with proper nutrition and exercise?

Read more

What exercises are effective at home if there is no time for the gym?

Read more

How can a thin guy gain muscle mass? How to exercise in the gym. Some say that you need to do more repetitions, others - more approaches, which method is better for gaining muscle mass?

Read more

Can the gym be replaced with bodyweight workouts (pull-ups, push-ups) to gain mass, but with increased exercise complexity?

Read more

How To Create A Workout Plan For Beginners - How To Create Your Own Workout Schedule Program Plan

How to properly care (daily) for combination skin in the early thirties?

Read more

How to sleep properly?

Read more

How to starve properly?

Read more

How to properly start running in the morning? What advice can you give from personal experience?

Read more

How to eat breakfast properly?

Read more

How To Create A WORKOUT PLAN

Mom is sick with varicose veins. Do I have a risk of getting it if I do leg exercises (squat, bench press) in the gym?

Read more

How to independently create a productive workout program in the gym?

Read more