Feature image: Men's Health
Are you ready to kick start a new fitter, healthier you? We are here to give you a push in the right direction with tips to make your workout more impactful.
If you’re lucky enough to get into the gym during the day, then the likelihood is that you can make great use of all the facilities in a shorter amount of time. However, if you’re like the rest of us who can only hit the gym after 5pm, then you’ll know the struggle of trying to use the gear whilst being elbow to elbow with the guy next to you. The gym floor can be a crowded place but even so, you must engage your innate British skill of queuing if you’re going to achieve those ever important gains. Give yourself plenty of time in the gym so you can focus on what you’re there to do, especially if the machine you need is taken, you’re going to have to wait.
The key to a successful workout and in-turn a buff body is to activate your muscles in a complementary routine. This means that you should focus on one main body group each time you work out. By grouping the exercises you’ll engage your muscles more and activate more muscle fibre. Major muscle groups are chest, legs and back. These three groups are then divided into your individual muscles; which can be worked on collectively to help you tone and build up.
This method of training is known as the three day split, where you spend three days focusing on either your chest, legs or back and then on your fourth day you rest. After rest day you go back and repeat the routine. The reason this technique works well is because often people make the mistake of combining the major groups and then become too fatigued. Thus, they don’t put in as much energy and don’t see quality results. Here is how you can split your three days easily:
Day 1: Chest, shoulders and triceps
Day 2: Back biceps and abs
Day 3: Hamstrings, quads and calves
Photo credit: Coach Mag
You’ll know if you’re doing your routine correctly when you feel that burning sensation in your muscles. That burn is a guilty pleasure to any gym goer, it indicates that you are pumping your muscles further than before and building up more muscle. If you’re feeling like you’d like to add more to your workout to make it more challenging then you can supersets. Supersets are basically double the amount of intensity by repeating each exercise. One way of doing this by boosting your fitness level. After completing your set amount of reps at your desired weight, you then drop the weight by as much as half and repeat it a little quicker. This is all about pushing your body to its limits, giving everything you have left to the second set. This works great with muscle building as you are activating your muscle in the first set and then you are powering the engaged muscle in the second set. Don’t forget though, supersets still only count as one set. If you’re planning on doing five sets, you’ll actually be doing ten.
No workout is complete without a focus on diet and the correct activewear. Just as important as the workout itself your diet is what helps you prep, maintain and recover before and after your workouts. So always make sure you spend as much time planning your meals as you do in the gym. Even wearing the right clothing can help you when you’re in the zone, feeling good in the gym is important too. Brands such as Kappa, Champion and Russell Athletics were revived in the last few years as athleisure sprung onto the scene. This only made daily life and gym life better as more styles and options became available.
Find a more detailed step-by-step workout for beginners and those who just want to switch up their routines here.