The #1 question I’ve been asked by beginning is “How do I start a workout routine?” Luckily, it’s really not any sort of rocket science. You don’t need phenomenal genetics or a high-tech gym to be in shape!
A great place to build your own workout is with this article from “Men’s Fitness.” Basically, the idea is to create a routine that:
- Is goal-oriented
- Doesn’t stick you in a gym for more time than necessary (efficiency is key)
- Is built around a main lift, with secondary lifts to complement
I went into a little bit of detail about the “Big Three” earlier today with the deadlifts. That would be considered a main lift. If you’re working back and biceps (an all-pulling exercise day), you’d start with the deadlift, then go into your secondary lifts (i.e. lat pulldowns, bicep curls) that complement it.
With your goal in mind (weight loss, muscle building), you basically determine how many repetitions and sets you’re going to do for each lift (and how much weight you’re going to use). If your goal is fat loss, you’re going to go high repetition (12-15 range) at a lighter weight. If it’s muscle building, you’re going to go low repetition (4-6 range) and higher weight. Remember, though: no matter what your goal is, you aren’t going to get anywhere with poor form!
Now, we all don’t have hours to spend at the gym like professional athletes or fitness models. I personally have only an hour, hour and a half tops, to get my work in daily. That means no jerking around! There’s no reason to do ten different exercises for your chest. At a certain point, the muscles will be fatigued and won’t be able to take the beating and recovery will be brutal. Keep it to three or four exercises per muscle group.
Another great resource that I’ve recommended to GymGeeks is Bodybuilding.com, where they have a “Find A Plan” option that makes it simple for you. They have a great database of exercises (all with video instructions), so you can go into the gym more informed next time!
(Also remember, GymGeeks. A healthy lifestyle is 20% gym, 80% nutrition. You can bench press a Hyundai, but if you’re eating like it’s your last meal EVERY meal, you’re not going to see results.)
Now get your butt back in the gym! No excuses, no surrender!