ORGANIZE YOUR WORKOUT
Someone new to weight training should plan a weight workout that includes the most basic movements for each body part. It’s best to begin with movements that work larger muscles first. For example, you could begin with the two most major movements for the chest: presses and fly’s. Next you might do the most major movements for the back: pull-downs and rows. You would then move on to the shoulders, biceps, and triceps. Legs and abdominals would come next. You would finish the upper body, and then work the lower body. But that can be adjusted. You could begin by working your legs first, for example.
The important thing here is to not tire out smaller helper muscles that would be needed for a larger body part. For example: you wouldn’t want to work your arms before you worked your chest. The chest, a larger body part, has a greater capacity than your arms have. So work the chest while you have the most energy and strength. Work from greater to lesser capacity. Work from stronger, larger body parts to smaller ones.We have 3 main variables to adjust:
set can be any number of repetitions. To maintain the time efficiency of weight training you likely would consider 8-12 repetitions the maximum number for one complete set. If you need to do more repetitions with a given weight in order to feel that you’ve sufficiently worked a specific muscle then you likely should increase the weight. Intuitively adjust your workout by adjusting the number of sets you do for each movement or the weight of the dumbbell you use. Remember that a set can be comprised of any number of repetitions. If you’re short on time, maybe you’ll only do 1 set of each of your chosen exercises. Experienced weight trainers often do 2-3 sets of each movement. If you’re feeling strong and energetic, you may add an extra set of a particular movement. If you are trying a new movement, perhaps you’ll only do 1 set with fewer repetitions.
set can be comprised of any number of repetitions. An experienced weight trainer would likely do 8-12 repetitions per set, for any movement that is a well-established part of a routine. If you are trying to move up to a heavier weight, you might find yourself trying 1-3 repetitions with the heavier weight. Fine tune your workout by adjusting the number of repetitions per set.
You will find a comfortable range of weight that you are able to lift. Your guiding principle should be to make it an effort but never a strain. Within that range, you can make intuitive adjustments to your workout, based upon your need for intensity or your energy level during that particular workout.
You can use these variables to add variety to your workouts and to make sure that it’s fun and feels good every time.