Hi all – I just wanted to put a little post together for you about picking the right workouts and workout programme for you.
I get a lot of new gym goers asking me what kind of workouts I do, what my workout split is and how many days a week I train, so I wanted to give a little advice and clear up any confusion you may have.
If you’ve just started going to the gym and have been watching countless videos of Jay Cutler & Ronnie Coleman, you will probably want to go and train like them, but that style of training in the offset isn’t going to be the most beneficial for you to maximise initial gains – these guys have had 15+ years training experience over most people! Bodybuilders focus mainly on isolation work which, until you have full control of contracting your muscles, will be a waste of time.
Then comes the question of how many days a week to train. Again, from watching the videos, you will see that the pro’s train 7 days a week. This seems like a good idea because – let’s face it – we are all impatient and want to see results as quick as possible, so we fall in to the trap of ‘the more the better’. But it is worth noting that those videos will be mostly likely be posted up a few weeks out from a major competition when training volume and intensity have gone up to allow them to bring their best show day.
So with that all said, if you are just getting started and to get the most out of your workout, I would tend to go for an “Upper Body” then a “Lower Body” split – choose 5-6 exercises of 3 sets each. Focus on controlling the tempo of the movement to create the most tension in the working muscles – for example, count 3 seconds lowering down, pause for a second and then drive up to the top of the movement. All the while really focus on contracting the muscle you are working. It’s a good idea to spend a few minutes each day flexing each muscle in the mirror to get that mind muscle connection working.
As for rest days, we only grow when we rest, you can’t grow while you are battering yourself in the gym 7 days a week, so 2 days on and 2 days rest when you are getting started is about right.
If you are looking for that extra edge you can implement a serving of Deluxe Nutrition’s 100% Whey Protein at the end of you workouts (I recommend Raspberry Ripple flavour!)
Also don’t forget to come and see me and the rest of Team Deluxe at the BodyPower Expo in May!
Happy training and don’t forget to tweet us at @DeluxeFuel with your progress