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The ultimate goal for any trainer is to get the most out of ones gym session in the shortest time. That\u2019s not to say we don\u2019t or shouldn\u2019t enjoy our training, far from it! But simply to make sure each workout does what it needs to, with each and every rep playing its part in sculpting a worthy physique. After all, we all have busy lives, work to pay the bills and families to look after, making time a more and more precious commodity. Not to mention the common theory that one cannot perform for longer periods of time (or becomes counterproductive) for more than say 45-60 minutes.<\/p>\n
Whenever I train, there are always certain things that spring to mind \u2013 Am I getting maximum range of movement? (ROM) \u2013 Can I fully control the weight being used? \u2013 Am I achieving the desired amount of time under tension? (TUT). Then there\u2019s the most famous four letter word going (well in gyms anyway!) \u2013 Form, form, form! Let\u2019s face it. We have all seen \u2018that guy\u2019 down the gym, swinging weights around, doing reps at about 30% of what a proper one should be, and basically wasting their time.<\/p>\n
Let\u2019s take each one of these points and examine them.<\/p>\n
Now, everyone has differing opinions on what they think \u2018too heavy\u2019 actually is. My answer, and something that has become a bit of a mantra for me when choosing the correct weight is \u2018As heavy as I can with perfect form\u2019. Now this doesn\u2019t mean you should suddenly halve whatever weight you were currently using, but more a thing to bear in mind. I often use techniques like rest-pause (taking a moment within a set to grab a mini rest whilst still holding the weight) or using a slight bit of momentum to grab an extra rep or so at the end of the working set.<\/p>\n
This basically means how you control the weight. Not letting momentum do all of the work, especially incorporating muscles that have nothing to do with the set in question! Keeping the muscles fully engaged with the weight. No more so than on the negative (or eccentric) part of the rep.<\/p>\n
This really sums up what I mean by the economy of effort, and cannot stress it enough whenever I have trained someone. I like to call it the \u2018free\u2019 part of the exercise. When you think about it, the effort you have put in to raise the weight (or body) performing a set, why waste it? When you essentially are getting the subsequent part for free? Make the most of it! Especially at the end of a set, before bringing the weights to a complete rest.<\/p>\n
There are quite a few conflicting opinions on this. Some people like to restrict this, with a view of keeping more tension on the muscle, almost \u2018locking\u2019 it in place (also not locking out the joints) and whilst this is true (well, the joints part anyway) my opinion is that the longer the range of movement the more facets of the muscle can be stimulated. I also remember speaking to a guy at my gym years ago and I mentioned to him after he had performed a set (of dumbbell shoulder press I think) and I asked \u2018Why do you go so slow and so deep?\u2019 to which he replied \u2018To break as many muscle fibers as I can\u2019. This has stuck with me ever since.<\/p>\n
Whenever I sit down to write out my next training routine it will always be focused on the body part I want to concentrate on the most. Either as a lacking muscle, or simply a muscle group that I may feel had been slightly neglected for a while. Due to this, I always change them every 6-8 weeks to avoid getting stale with the current exercises.<\/p>\n
I will normally start with the \u2018biggest\u2019 exercise first (i.e. squats, bench press etc.) and usually the chosen body part that I wish to focus on. I normally go with one \u2018big\u2019 exercise for the chosen muscle group, then two or three \u2018smaller\u2019 ones that are usually higher reps. I feel doing this really compliments the first, heavy movement and also \u2018covers all bases \u2018 regarding what the actual optimum range should be in terms of volume etc. Generally the rest gaps become smaller as the session progresses.<\/p>\n
For me, how I train can simply be put as ‘getting the job done’. And that includes the free stuff too!<\/p>\n