Build The Body You Want

Here’s a sign of the times: You can actually hire people to come to your house and organize your closets. They’ll also do your garage, your attic, and the shed in your backyard. These people are tough on pack rats. They ask questions like “Why do you have this box of dog leashes, but no dog?”

A trainer’s job isn’t all that different. As a trainer, if they see something in a client’s workout that doesn’t belong there, they get rid of it. If they see a redundant exercise, it’s gone. Disorganized workout? They organize it. 

A trainer can tell you what you need to know to organize your own regimen, based on your goals, your available time, and your experience. They’ll even throw in six sample body building workouts for beginner through advanced lifters for their fee, but we can’t all afford a trainer. Now, about those closets . . .

Goals

I assume the closet lady would start by asking, “What do you need this closet to do for you?” Me, I’d ask the same question, substituting the word “workout” for “closet.” Usually, these goals fall into three categories:

Lose weight:
If you’re a beginner, start with a circuit routine in which you do 10 to 12 exercises one after the other, 10 to 15 repetitions per set, with little or no rest in between. Do two or three circuits.

 If you’re more advanced, try supersets. In these, you do two exercises back-to-back, rest 60 seconds, and then repeat once or twice. There are many ways to do supersets, but for fat loss, I’d like to see you use as much muscle as possible. One way is to pair exercises that work completely different muscles, such as squats and seated rows.

Build muscle:
For most men, I recommend exercises that allow you to do eight to 12 repetitions per set. You can do them as straight sets-complete a set, rest about 60 seconds, do the next set of the same thing, and keep going that way until you’ve finished all your sets and are ready to move on to the next exercise.

If you have more experience, try supersets, but not the way you did them for fat loss. Pair synergistic exercises-two moves that work the same muscles. Usually, the first is a compound move to work a lot of muscles, the second a single-joint exercise to focus on one large muscle. So barbell bench presses might be followed by dumbbell flies. Shoulder presses could lead in to lateral raises. 

Gain strength:
There’s no secret here-heavy weights, low repetitions (usually three to five per set for the most important moves, such as squats, deadlifts, and bench presses), and longer rest (up to 4 minutes) between sets. You don’t have to do every exercise this way, of course. Start with low reps on your main moves, then do more repetitions with lighter weights and shorter rest periods on less important ones.

You can visit youtube and search up videos on these excercises and get started right away!

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