The Internet and advancements in technology have lead to an increased amount of fitness aficionados going at it solo and building workouts without the aid of a fitness gym trainer. It makes sense, why hire someone when you can find what you need either in books or on Youtube. Sometimes a trainer is helpful, but if you have a basic knowledge of how your body works and how the machines function then you should be good to go.
If you are one of the many who have decided to forgo the gym trainer and build your own routine to develop muscle mass then fear not because you are in good hands.
Step 1: Incorporate Compound Exercises into Your Workout
- Compound exercises are ones that involve multiple joints to complete the exercise.
- For the upper body these would be: Shoulder Press, Bench Press, & a Row.
- For the lower body these would be: Squats, Dead Lift, & Leg Press.
You can do these exercises with weights, however if you are at home then body weight exercises will get the job done just as effectively. A gym trainer would most likely recommend:
- Pull Ups
- Push Ups
- Single Leg Squats
Step 2: Keep Adding Weight to the Bar
- As a beginner you will want to start out with light weights in order to get the hang of things and because you don't have a gym trainer to spot you. As you progress and develop muscle memory it is imperative to add weight to the bar. If you train with the same amount of weight all the time then don't expect to add any mass to your frame.
- Working out on a regular basis means you will need to keep a journal of the exercises you do and how much weight you use for each. This is common practice in almost every gym on the planet and something you should get used to.
Step 3: Schedule in a Rest Day
- To successfully build muscle you will need time to rest and recover for your body to do its thing. I'm going to tell you exactly what the gym trainer will; “Don't work out more than 4 days a week.” It's plain and simple. Eliminating rest days will lead to over training, burn out, and eventually failure.
Step 4: Be Consistent with Your Training
- Rest days are okay, but it's not good to train a few days rest a few days, train a week, skip two weeks. In order to have a routine that is gym trainer quality you need to be consistent and not sketchy with you muscle building.
Building muscle isn't a complex process. All it takes is dedication and a bit of knowledge. If you have that and follow the outlined steps then you will have a plan that rivals those designed by many gym trainers.
Article Title: Tips for Building Muscle Like a Gym Trainer