More and more people are joining the gym and the world of fitness life. When we sign up for a gym we find preset gym routines that can only generate various adaptations of muscle mass gain or fat loss only at first. However, if we want to have a more long-term goal, we need to know how to develop a more advanced routine or knowledge.
Therefore, in this article we will tell you everything that gym routines should have and how they are structured.
What are gym routines
When we decided to get in shape, whether to gain muscle mass or lose fat, we must have certain gym routines. In these routines we are told what are the main guidelines to take into account for performing different exercises. With the exercises we aim to provoke a stimulus in the body and muscles that generate both nerve and muscle adaptations. After all the body understands only stimuli, so we will need to stimulate the body continuously.
There are different types of gym routines and most of them are widely thought out. Since each person is a world and there are different types of people, we need a routine that is suited to us. It should not only adapt to our goal, but also to the morphology of each person and his or her environment. That is, it is not the same to prepare a routine for a person who works as a waiter than to the other person who works in the office. Depending on our pace of life, we can tolerate a certain training volume and intensity.
When we start training we must take into account some variables. The main ones that interfere with the generation of muscle mass are the following: training volume, intensity and frequency. We define the training volume as the number of total series we perform in a training session. That is, the total workload that we are going to train. The most beginners should have a lower volume of training and, as we adapt, it will go up over time.
The volume of training is one of the variables that most affects the growth of muscle mass and is very complex to calculate. And there are many factors involved and only an expert can know the tolerance of this person. The second important thing in a gym routine is intensity. Intensity is the load we’re working with. It can also be optimized by travel range, cadence or rest times. Intensity is a very important variable for the development of muscle mass. We can’t generate new tissues if we don’t give the body a sufficient stimulus. This stimulus will only be efficient if we are in a range of repetitions close to muscle failure. Muscle failure is that time when we cannot perform another repetition by ourselves. It is not desirable to get to muscle failure frequently.
Finally, we analyze the frequency. Frequency is the number of times we work a muscle group per week. For example, we may have gym routines that make the chest work twice a week. Here we would call routine often 2 in the pectoral.
With gym routines or we can move quite well according to the structure. Let’s see what are the main guidelines these routines should have.
What should gym routines have
Once we know what are the main variables of training, we should know that gym routines should have. First of all, you have a variety of multiarticular exercises that will help you to work well. Normally, these are exercises with a large range of improvement and with a somewhat more complex technique. However, they are those where you can progress efficiently and continuously.
Among the most common multiarticular exercises are bench press, military press, pull-ups, squats, deadlifts, oars, etc. All these exercises make several muscle groups work at once. Once we have pointed out the main multiarticular exercises that should be in our routine, we will continue supplementing it with accessory exercises. Normally, these accessory exercises are those that work more analytically a particular muscle group. They are also called isolation exercises. These are those exercises that help to isolate a particular muscle group to emphasize stimulus. Here we find exercises such as a bicep curl, an elbow extension, a femoral curl, dumbbell kick, etc.
In these types of exercises, only one muscle group is worked. These exercises usually serve to complete the routine until you reach the established training volume.
Tips and muscle clusters
Let’s give some tips on how to structure your gym routines. Normally, you need to structure workouts so that we can control fatigue. The family is limited to all routines. We cannot perform a routine in which we are exhausted and that compromises our resilience. Therefore, we will structure the most frequent routines by muscle groups:
- Pull and push routines: these are those that work pull exercises two days a week and another two days of push exercises. In this way, we do not exhaust our energies in the previous session and can pull at a good intensity.
- Torso-leg routines: these are those that divide the training on the upper and lower train. They are usually 4 days and are trained 2 days the torso and another 2 days the leg. They usually give very good results and gives enough muscle recovery time.
- Weider routine: it’s the classic of every gym. In this one muscle group is usually worked per session. They usually give good results if it is structured very well. Most often, they accumulate a lot of training volume in the target muscle group.
- Hybrid routines: These are those that combine different muscle groups in some days in a way that does not compromise recovery.
- Full Body Routines: Work all your muscles every day. This routine should be know-how to schedule or will have very poor results.
I hope that with this information you can learn more about gym routines and how they should be structured.