Back

6 ways to improve your workout program

Training Aspects Steps to health and fitness results

Large Muscle Group Isolation Days

Super ninja strength

The most popular way to exercise today. You learn it from friends, magazines, websites, even “professionals.”  But have you ever wondered why the majority of weight training programs were developed this way?  The method trickled down from unnatural bodybuilders, a.k.a. steroid users.  They go to the gym twice a day, isolating one muscle group per visit.  They, however, don’t need to worry about the physiology involved with overtraining or recovery.  They have other problems. But I digress.  What the non-user has done is modify the routine and taken out one visit each day. By the time we come back to the same muscle group the next week, we’ve lost some of what was gained.  And when a non-user has the same type of workout format as those on supplemental drugs which improve recovery time, there is more harm done to the body than good.

Personal trainer fix

I always say that there are ways to work out, and then there are efficient ways to work out.  A muscle builder’s routine should consist of four days at the gym and three days of rest. The split consists of two upper and two lower body days, or two push and two pull days.  Each day will contain exercises working ALL muscles within that group.  Upper body day will include the chest, back, shoulders, and arms. This does not mean you will be stuck in the gym for five hours a day.  Most exercises involve multiple muscles.  Incline bench works the chest, shoulders, biceps, and triceps. A seated row works the whole back (traps and lats), biceps, and triceps.  As you can see, arms don’t need a day dedicated to them. Legs (quads and hams), glutes, abdominals, shoulders (traps), and forearms (grip) are all stimulated during deadlifts.  Knowing this information may help you cut out a handful of exercises to shorten your day at the gym and increase your results.

Time Spent in the Gym and Rest Periods

Plenty of us like to stay at the gym until our muscles are dead.  Exercising can feel like a chore when we spend hours on it and have other things to do.  No matter what type of routine you utilize, you may have 4-8 exercises to get to and very little time to do it.

Personal trainer fix

Training Aspects, Personal Training, Fitness, Sore Muscles

Cut the rest time. You only need 90 seconds of rest between sets. This is sufficient for immediate energy to return back to the muscles. “But Zak, I already do that.”  In that case, supersets will eliminate the problem.  For an upper body day, superset bench press and rows. For the lower body equivalent, superset squats and calf raises. During the supersets, take 30 seconds between each set.  For example: set of chest press, rest 30 seconds, set of rows, rest 30 seconds, next set of chest press, and so on. By the time you start the second set for chest, 90 seconds have passed (taking into account the time spent on the set of rows). An eight exercise workout should only take 45-60 minutes to complete. More time than that means you are no longer having a productive workout, and it becomes endurance based rather than muscle development.

2  more ways to improve your workout.

*Order of Exercises

*Technique and Range of Motion

 By: Zak Goodman BS, CSCS
Exercise specialist

Suggested articles:
*Reasons for not exercising
*5 Weight loss don’ts 

Suggested video:
*Kettlebell Vs. Dumbbell

Take action… Now!

Name(Required)
This field is for validation purposes and should be left unchanged.

Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry Hill, Haddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043

Recent posts
  • Top 3 Injury Prevention Program Must Haves
    Cherry Hill sports performance, Hockey Performance, Personal trainer tips, Sports performance
    Top 3 Injury Prevention Program Must Haves

    Top 3 Injury Prevention Program Must Haves There’s a bunch of fancy stuff out there when its comes to the top recovery methods and some can have a benefit. But nothing compares to a properly designed program with the right exercise selection, proper volume/load and strategic rest and recovery days! Train properly and the injury…

  • Illusion of choice Atheltic performance
    Assess Your Goals, Cherry Hill sports performance, Fitness, Hockey Performance, Personal trainer tips, Sports performance
    Illusion of choice Atheltic performance

    The Illusion of Choice: Elite Training Edition The illusion of choice is a psychological phenomenon where people believe they have a wide range of options, but in truth, their decisions are shaped and limited by the outcomes they’re pursuing. In athletic training, this illusion shows up all the time. Athletes say they want to play…

  • 3 Reasons Why Boxing Training is Therapeutic for Voorhees Men
    Boxing Performance, Cherry Hill sports performance, Fitness, Fitness, Sports performance, Uncategorized, Weight Loss
    3 Reasons Why Boxing Training is Therapeutic for Voorhees Men

    Training at TA Boxing is Therapeutic for Men In the fast paced, pressure filled world many men of New Jersey live in today, finding a healthy outlet should be a priority. Between careers, family responsibilities, and personal expectations, stress can silently build. At TA Boxing in Voorhees, NJ, we offer more than just a great…

Subscribe to our newsletter
This field is for validation purposes and should be left unchanged.