More and more people are joining the gym and the world of fitness life. When we join a gym we meet gym routines preset that can only generate various adaptations of muscle mass gain or fat loss only at the beginning. However, if we want to have a more long-term goal, we need to know how to develop a routine or more advanced knowledge.
Therefore, in this article we are going to tell you everything that gym routines should have and how they are structured.
Table of Contents
What are gym routines
When we decide to get in shape, whether to gain muscle mass or lose fat, we must have certain gym routines. In these routines we are told which are the main guidelines to take into account to perform different exercises. With the exercises we have the objective of provoking a stimulus in the body and in the muscles that generate both nervous and muscular adaptations. In the end the body only understands stimuli, so we will need to stimulate the body continuously.
There are different types of gym routines and most of them are widely thought of. Since each person is different and there are different types of people, we need a routine that suits us. It must not only be adapted to our objective, but also to the morphology of each person and their environment.. That is, it is not the same to prepare a routine for a person who works as a waiter than for the other person who works in the office. Depending on our rhythm 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 training volume as the number of total sets 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 increase over time.
Training volume is one of the variables that most affects the growth of muscle mass and is very complex to calculate. And there are many factors that intervene and only an expert can know the tolerance of this person. The second important thing in a gym routine is intensity. The intensity is the load with which we are working. It can also be optimized through range of travel, cadence, or rest times. Intensity is a very important variable for the development of muscle mass. We cannot generate new tissues if we do not give the body a sufficient stimulus. This stimulus will only be efficient if we are in a repetition range close to muscle failure. Muscle failure is that moment in which we cannot perform another repetition on our own. It is not convenient to reach muscle failure frequently.
Finally, we analyze the frequency. Frequency is the number of times we work a muscle group per week. For example, we can have gym routines that work the chest twice a week. Here we would frequently call the routine 2 in chest.
With gym routines or we can progress quite well depending on how we structure it. Let's see what are the main guidelines that these routines should have.
What should be the gym routines
Once we know what the main variables of training are, we must know what gym routines should have. The first thing of all is to have a variety of multi-joint exercises that help you work well. Normally, they are exercises with a great range of improvement and with a somewhat more complex technique. However, they are those in which progress can be made efficiently and continuously.
Among the most frequent multi-joint exercises is we have the bench press, military press, chin-ups, squats, deadlifts, rows, etc. All of these exercises work several muscle groups at the same time. Once we have pointed out the main multi-joint exercises that should be in our routine, we will continue to complement it with accessory exercises. Normally, these accessory exercises are those that work more analytically on a specific muscle group. They are also called isolation exercises. These are those exercises that help isolate a specific muscle group to emphasize the stimulus. Here we find exercises like a bicep curl, an elbow extension, a hamstring 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 groupings
We are going to give some tips on how you should structure gym routines. Normally, you need to structure your workouts so that we can control fatigue. The family limits itself to all routines. We cannot perform a routine in which we exhaust ourselves and this compromises our ability to recover. Therefore, we are going to structure the most frequent routines by muscle groups:
- Pull and push routines: They are those who work pulling exercises two days a week and another two days of pushing exercises. In this way, we do not exhaust our energies in the previous session and we can shoot at a good intensity.
- Torso-leg routines: They are those that divide the training into the upper body and the lower body. They are usually 4 days and the torso is trained for 2 days and the leg for another 2 days. They usually give very good results and give enough muscle recovery time.
- Routine Weider: It is the classic of any gym. In this one, one muscle group per session is usually worked. They tend to give good results if it is structured very well. The most normal thing is that a lot of training volume is accumulated in the target muscle group.
- Hybrid routines: They are those that combine different muscle groups in a few days in a way that does not compromise recovery.
- Full body routines: they work all the muscles every day. This routine must know how to program or it will have very bad results.
I hope that with this information you can learn more about gym routines and how they should be structured.