For some time, people have been asking me why it is important to train well. I am asked how to create mass, how to lose weight, how to optimize performance. Anyway, everyone wants to know how to succeed.
What is bothering me in all of this is that all of them are looking for a miracle solution, something that works for sure, a miracle recipe or I do not know what miracle protocol. You have to understand that there is no miracle protocol, product and Miracle Machine and even less miracle exercise. Even if you use a cincinnati personal trainer you still need to do the work, they won’t do it for you.
Whether it is to lose weight, gain mass or optimize its performance, what will make you succeed is an amalgam of many factors. If there was a miracle product, everyone would be in great shape with a nice little beach shape. But is that the case? I don’t think so.
So here are the factors you need to master so that your workout program is effective. Many programs are effective! The problem is that the vast majority of people who make them do not quite understand how to do them.
Understand what muscles are involved in exercising
A workout is not to do several exercises but to solicit different groups of muscles. This may seem obvious, but the majority of people who train are going to the gym to do exercises without much understanding of what they are working on.
Exercises are simply a way to work for different muscle groups to be able to achieve your goals. Understand what you are doing, and you will know if you work well. Ask your coach what muscles are supposed to work when performing the movement. If you feel the right muscles work, you will know if you are running well the movement and therefore will not need your trainer to tell you if you are doing well the exercise every time.
People believe that to work the arms it is necessary to do exercises that only solicit the arms. How many of my clients have asked me why their workout program did not have arm exercises, while it contained them, but within exercises that would require several muscle groups at a time. The exercises that allow working the back make work of the biceps, forearms, shoulders, rotator cuff, and even the triceps long head.
Also, the exercises of thrust to work the pectorals also work the triceps, the shoulders, the rotator cuff, the Coraco-brachial and I pass. In contrast, the insulation exercises make you waste your time because they only work the arm and that’s it.
In short, when you work in multi-articular (more than one joint in motion-elbow/shoulder or hip/knee), You get a lot more muscles, which means greater energy expenditure and also more muscular stress. It also means more results in less time. Rather than doing 12 exercises inside your workout, you’ll make it 6 to 9 by having your whole body work.
So here’s how you should see your workout and the exercises that will be part of it:
- Variants of Squat
- Variants of Deadlift
- Vertical thrusts
- Horizontal thrusts
- Vertical Tirades
- Tirades Horizontal
Do you overestimate yourself rather than underestimate yourself
This is a phrase that I constantly repeat to my clients, and they can testify. Nine times out of ten they underestimate themselves in training. What is it that can change well? Well, by underestimating yourself, you’re lowering all the potential for weight loss and mass gain you have in you.
If you understand which muscles are supposed to force, overestimate the load you would have taken. If you have given everything, and I insist on that, and the load is too heavy, you will know that it was too heavy and you will know what your real driving load is. If you don’t do that, you won’t know if it’s your real workout load. You may think it’s your max since the muscle was burning a lot and the movement was slowing down, but was it your max? As long as you don’t overestimate yourself, you won’t know. Try it, and you’ll see!