Full Body Workout Plan
The first thing to do when starting your weight training routine is to decide what type of exercise program you want to follow. There are many types of exercises, but they all have one common feature: they involve moving parts (muscles) from different angles and directions.
If you’re not sure which type of exercise you like best, here’s a quick guide:
1. Dumbbell Exercises
Dumbbell exercises are great because they require little or no equipment and you don’t need any special skills to perform them. They work the whole body, so you get a good workout regardless of how fit you are.
Dips, pull ups, pushups and other dumbbell exercises are also called “bodyweight” exercises. You can do these at home using just a bar or even a towel if necessary.
2. Barbell Exercises
Barbell exercises are the most popular choice among fitness enthusiasts. They’re easy to learn and use nothing more than a bar, a bench or some plates.
However, they aren’t very effective unless you train them regularly over time. Because of their high level of difficulty, it takes years before you’ll be able to master the skill required to perform them effectively.
3. Machine Exercises
Machines are great if you’re a beginner and just starting out. Most gyms have beginner friendly machines, but free weights are often more effective.
If you work out with free weights and don’t know how to use them properly, you can get injured real quick. Most people use machines simply because they’re familiar with them and the gym they attend has them available.
3. Machine Based Exercises
Machine based exercises are easy to learn and easy to master. They’re also quite safe, but only offer limited results for most people because the exercises are often ineffective or dangerous.
Used in combination with free weights however, you can achieve superior results.
4. Free Weight Exercises
Free weight exercises are extremely challenging and effective. Circuit Training
If you’re short on time, try doing some circuit training. Pick 3-4 exercises and do them for 30 seconds each, then take a 15 second break.
This should be done for a total of 20 minutes or until you’re completely fatigued. Be careful not to overtrain or get injured by pushing yourself to the limit everytime.
There are also many different types of routines you can follow such as:
In fact, many coaches and athletes rely on free weights to train their clients and team members. However, without the right form and knowledge of how to perform them properly, you can get severely injured. This is why most people are better off with machines since they’re safer to use.
As you can see, all four types of exercise routines have their pros and cons.E.
This routine involves doing High, Average, and Low intensity workouts each week. For example, you might do a high intensity workout, average intensity workout and a low intensity workout each week.
Each day you do a different kind of workout, which allows for the best results in the shortest amount of time.
The best thing for you to do is to try them all and see which one fits your needs and goals the best.
Tips and Techniques
These are some common mistakes people make when doing weight training. Fit your goal, you may need to avoid some of these common mistakes to ensure proper recovery and results.
Mistake #1: Failure To Warm Up
One of the most common mistake beginners make is not warming up properly before their workout. This routine is very simple to follow.
All you need to do is pick two types of exercises and perform them for a given number of sets and reps. For example, you could do two types of exercises (like barbell squats and dumbbell flys) for three sets of ten reps each.
The only rule is you can’t repeat an exercise until you’ve done all the different exercises at least once. This will ensure maximum variety in your routine and prevent injury.
Another common mistake is not allowing yourself to fully recover between workouts. While you may be ready to go at it again the next day, your muscles are not.
Always allow yourself at least one full day of rest in between weight training sessions. This will give your muscles time to heal and grow stronger. Otherwise, you’re just beating up your muscles without giving them time to recover and get stronger.
Mistake #2: Performing Too Many Exercises And Sets
While this may seem like a no-brainer for many of you, there are actually many people out there that overdo it on the sets and exercises. For your first twelve weeks of training, stick with 3 sets of 8-12 reps per exercise.
This is the ‘hypertrophy zone’, where you focus on building muscle. After your first twelve weeks, switch to the ‘strength phase’ of 3 sets of 5-7 reps per exercise. This is the ‘strength phase’, where you’ll focus more on strength and power.
Mistake #3: Not Performing Enough Sets
Some people make the mistake of not doing enough sets. If you’re struggling to finish all your required sets, increase the number of sets you do.
Muscle doesn’t grow in the gym, it grows when you rest.
Mistake #4: Taking Too Long Of Breaks Between Exercises
Many people make the mistake of taking too long of breaks between different exercises. For example, you should have the strength and energy to perform a set of barbell squats immediately followed by a set of military presses.
If you don’t, increase the number of breaks you take between different exercises.
Mistake #5: Not Resting Enough Between Workouts
Another common mistake is not resting enough between workouts. You should schedule your workouts at least 48 hours in advance.
If you try to schedule them any sooner, you’re likely to forget, and your routine will be off. Also, you need to schedule your rest days just as carefully. It’s best to pick two or three days a week as your ‘rest days’ and always stick to them. This will give your body time to recover so it can get stronger and gain muscle.
Mistake #6: Not Stretching
Some people also make the mistake of not stretching before their workout. Studies have shown that people who stretch before their workout build more muscle than those who don’t.
Mistake #6: Not Having A Routine
Some people like to keep their lives completely open. While this may sound appealing to some, it actually can hinder your muscle building goals.
By having a set routine, you know exactly what you’re going to do and when you’re going to do it. You also won’t waste any time thinking about it, and you can get on with your day.
In addition to building more muscle, it also helps you workout harder and longer. It’s best to do some light stretching before you start your weight lifting routine, and then after your routine, do some more extensive stretching to help increase muscle growth.
Mistake #7: Not Enough Sleep
Some people also don’t get enough sleep. As with stretching, studies have shown that for every hour of sleep a person loses, their testosterone levels drop by 1%.
This will actually save you time in the long run.
Before You Start
Before you start your new muscle building routine, you need to understand that these guidelines are not set in stone. For many people, these will work great, and they will be able to follow these guidelines to the letter and get great results.
These tips are only warnings of common mistakes that prevent people from reaching their muscle building goals.
Remember, these tips may or may not work for you, and it is up to you to decide which ones you’re going to benefit from and follow. Ideally, you should follow all of them.
Realize though that if you make no changes at all, you’re not likely to get the results that other people do. Even if you do decide to change a few things, or perhaps implement just a couple of these tips, you’ll still see great results.
Again, the key to all of this is consistency. If you really want to get great results, you need to be consistent and put in the time and effort each week.
Sources & references used in this article:
Automate the boring stuff with Python: practical programming for total beginners by D Cavallaro – 2001 – Orient Blackswan
Biology for dummies by A Sweigart – 2019 – books.google.com
Understanding Prescription Drugs For Canadians For Dummies by RF Kratz – 2017 – books.google.com