Generally speaking, you should be doing two or three different exercises for each body part. Your exercises should be completed in a certain order, moving from large to small muscles, those that involve more than one joint to those that involve only one, and from those that are higher in complexity to lower complexity.
For example, a lower-body workout might consist of the following exercises:
- Leg extensions
- Lunges
- Leg press
- Leg curls
-
Calf raises
According to the principle outlined above, the exercises should be completed in the following order: lunges, leg press, leg extensions, leg curls, calf raises. Exercises with complex techniques, or that require a high level of balance and co-ordination, should be completed at the start of the session before you are fatigued. These exercises require a greater level of concentration and stress the small stabiliser muscles around the involved joints. Smaller muscles tire more quickly than larger muscles so performing exercises that heavily involve smaller muscles later in the session, increases the risk of injury and reduces the effectiveness of the exercise.
How often should I train?
You shouldn’t train the same muscles more than three times a week, leaving at least 48 hours between each workout. The number of times you train each muscle will depend on the number of sets and reps in each workout. The total number of workouts per week will therefore depend on how your training is split up; if you were to complete a whole-body workout with four sets for each body part, then twice or three times a week would be sufficient. If you were to complete one workout for each body part, performing 12-16 sets for each, then you might work out five or six days a week, doing a different body part each day.
Rest and the importance of recovery
The training session itself represents a stress to the body and actually results in microscopic tears to the muscle fibres. These tiny tears are different to a muscle injury and are a necessary part of the training process. The body detects this slight level of damage and starts to repair, yet as part of a protective mechanism it will overcompensate and it is this process that explains how the body adapts to training.
It is crucial therefore, that in order to bring about the adaptations you are striving for, you allow sufficient rest and recovery between sessions. It is during the rest and recovery periods that the body adapts, rather than in the gym itself, training only serves as the impetus that prompts these adaptations. You should have a week of planned recovery where you do light exercise in place of your regular sessions every six to eight weeks.
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Training for different goals
It is possible to plan your training according to the specific aims of your programme. Whether you wish to add muscle tone, to get a little stronger or to build muscle, the process of selecting exercises and their order remains the same. The major difference exists in the amount of sets and reps of each exercise you perform.
As a general rule, the following guidelines should be followed:
|
Goal |
Sets |
Reps |
Rest between sets |
|---|---|---|---|
|
Toning/muscle endurance |
2-3 |
12-15 |
30-45secs |
|
Building muscle |
3-4 |
6-12 |
60-90secs |
|
Strength |
4-6 |
2-6 |
2-3mins |
You should select a weight that allows you to complete the required amount of repetitions in each set, and no more. Remember, the lifting and lowering phases of each rep should be performed slowly and under control to maximise benefits and reduce the risk of injury.
Reviewing your training programme
It is recommended you review your programme every six to eight weeks, making a number of changes that increase the challenge to your body. These changes need only be small, not necessitating a complete overhaul of your programme, as you will need to make these changes on a regular basis.
One of the easiest changes is to increase the intensity by increasing weights used for each exercise; 3-5% is an average increase. You may still be able to perform the same amount of reps and sets as previously, indicating that you have made positive adaptations, otherwise adjust the volume of training by either increasing or decreasing the amount of reps and sets.
Kristoph Thompson is the author of Weight Training for Men: A Beginner's Guide available from www.need2knowbooks.co.uk. He is a personal trainer, STOTT-trained Pilates instructor and certified strength and conditioning coach. Kristoph is also an associate lecturer at the University of Brighton and is currently studying for a PhD.
The views and opinions expressed in this article are those of the author and not of Fitness Professionals Ltd or Virtual Magazine. Consult a qualified health or fitness professional before making changes to your diet or exercise.
