I worked out during my high school and college years, but was never able to gain as much lean muscle as I did after I worked with Lister, my trainer. It was after his advice about workout design that I got to know that workouts can be designed in a way to suit your fitness goals. So here I give you 10 things that I used to not know about workout design
5 Things you Might Not Know About Workout Design
- The order of the exercises matters in your workout. When it comes to muscle building for skinny guys, you cannot simply use the laws of physics all the time. Work done by doing the same program in a certain order might be the same as doing it in another order, however, the intensity of the program will vary depending on the order of the exercises and the target muscle.
- The rate at which you lower the weight matters. The rate at which the weight lowers, if you allow gravity to take it’s course is 9.8 meters per second squared. Multiply this by the mass of the weight your using and you get the force necessary to suspend it without moving. By controlling how slow and constant the speed the weight is lowered, you put your muscles to work overtime, making the workout far more effective than it would be to let gravity help you.
- Not All Exercises Are Created Equal. I used to always think that all exercises with the same range of motion are doing the same thing. Little did I know that by changing something as little how I hold the bar can affect the target muscle location. Although you might feel similar muscles being activated in exercises that look the same, some muscles might also be recruited in the exercise without you knowing it. So don’t exchange the cable neutral row with the low machine row anytime soon even if both are for your back muscles. Some muscles can only be recruited by doing a certain type of action.
- Resting in between workouts can matter a lot. Similar to life, there needs to be a balance between rest and work in workouts too. Resting too little in between set leads to low muscle oxygen, making it harder to do the workouts properly. And resting too long in between sets leads to less intensity in the workout. A rule of thumb would be to consider the number of reps you can do given the weight. The higher the reps (meaning the lower the weight), the shorter the rest period. The higher the weight and the lower the rep (means longer rest period).
- There is a workout program for all of us. Be it weight loss, strength gain, muscle gain, or just staying fit, there is a workout program for all, varying in intensity, difficulty, time to do, and prerequisites.