WEIGHT TRAINING: HOW
MUCH IS ENOUGH?
A lot has been said and a lot has been done, when it comes to training. I for one have stopped reading training articles. But I still get asked about training by potential clients and members at the gym I workout in. So this is for all those who have any doubts with regards to this topic and wish to know more. I am not going to list down a whole workout routine here, but I am going to give a gist of what a good weight or resistance training workout would look like. This is applies to everyone, yet you might come across some people working out like maniacs and showing off some really well developed muscles and bodies. Don’t sweat, these are the gifted ones, no matter what they do, they’re always going to be great looking. But for the less fortunate or not-so-gifted, and maybe even you gifted ones, read on.
CHOICE OF EXERCISES AND REPETITION RANGES
First off, always understand that training for muscular strength is not rocket science really. Get your goal right and stick to it. Plan your workout and keep it simple. Keep it limited to 2-3 compound exercises and 1-2 isolation movements. For e.g. During a chest workout DO the flat or Decline bench press and incline, preferably with dumbbells, followed by Cable-crossovers and/or Pec-dec fly.
Training for muscular strength would call for rep ranges being around 4-6. But I’d suggest we stick to 8-10 and if you’re at an advanced level, then 6-8. If you’re also training to gain size, then keep the rep range around 8 - 12. When training for aesthetics and mass gain,
First off, always understand that training for muscular strength is not rocket science really. Get your goal right and stick to it. Plan your workout and keep it simple. Keep it limited to 2-3 compound exercises and 1-2 isolation movements. For e.g. During a chest workout DO the flat or Decline bench press and incline, preferably with dumbbells, followed by Cable-crossovers and/or Pec-dec fly.
Training for muscular strength would call for rep ranges being around 4-6. But I’d suggest we stick to 8-10 and if you’re at an advanced level, then 6-8. If you’re also training to gain size, then keep the rep range around 8 - 12. When training for aesthetics and mass gain,
keep a
decent blend in the compound movements to isolation movements ratio.
When training for pure strength, curtails all movements to compound
only. Use isolation exercises only sparingly, wherever necessary.
VOLUME
If training for mass gain, then a total volume of 3-4 sets for the major muscle groups and 2-3 sets for the minor muscle groups is more than enough. However, if the goal of your training is to gain raw strength, then the pounds will have to pile on, reps will have to drop and the number of sets shall have to increase. Even then the total number of sets per major muscle group needn’t exceed 8 sets and the minor muscles can still be kept at 2-3 sets.
VOLUME
If training for mass gain, then a total volume of 3-4 sets for the major muscle groups and 2-3 sets for the minor muscle groups is more than enough. However, if the goal of your training is to gain raw strength, then the pounds will have to pile on, reps will have to drop and the number of sets shall have to increase. Even then the total number of sets per major muscle group needn’t exceed 8 sets and the minor muscles can still be kept at 2-3 sets.
FREQUENCY
Frequency and volume of weight training are fairly debated topics, though frequency not so much anymore. Most people train each body part once a week. That’s perfect, do just that. Try to plan a three day split. Exceed to four only if necessary. Provide enough time for your body to recuperate from the stress you’ve exposed it to.
Frequency and volume of weight training are fairly debated topics, though frequency not so much anymore. Most people train each body part once a week. That’s perfect, do just that. Try to plan a three day split. Exceed to four only if necessary. Provide enough time for your body to recuperate from the stress you’ve exposed it to.
Just ensure that the intensity of your workout is good and effective. Do not pick the weight and just go through the motions like it’s a daily mundane chore. Let the muscle register each rep, each movement. Do not worry about the muscle soreness the next day. As your flexibility improves, the occurrence of the soreness will eventually become negligible.
The effort generated to achieve total positive failure shall define the progress you’re looking for.
Once again back to frequency, resistance training or weight training is best if kept to 3 days a week. Extend it to a maximum of four days only if you really have to. A well planned Push-Pull routine comprising mostly of compound movements and fair amount of body-weight work shall work perfectly well. Use isolation movements only for muscles that can’t be worked directly like dumbbell lateral raises.Train well,
Train well, Train safe, Stay Fit.
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