So , ilias , you go to the gym … What do you do there ?
Great question !
Here’s the plan. ( except the bad selfies )
As I told you I go four times per week. Two times I do back, shoulders and chest. The other two I do feet, shoulders and chest. Occasionally, I throw some abs. I don’t do arms, because they are hit indirectly by other exercises.
The choice of exercises is basic, compound movements that involve as many as muscle groups as possible. Squat, deadlift, pullups, presses. And I am huge advocate of full body workouts. The only separation I do is back and legs and this is solely because I don’t have enough time for both. I know that it goes against conventional bodybuilding wisdom that requires some kind of a split. This works very well for chemically enhanced professionals, but for the rest of us amateurs, whole body workouts give us the most musclebang for our buck.
I especially hit shoulders, because I have a thick waist and want to create the illusion of an X frame. I also hit pecks, because they draw attention from the belly. If you have any other specific needs, you can hit certain muscle groups. But back and legs must be the stable of every workout.
I go for 6-8 reps for four sets. This rep range for me is the perfect balance between gaining strength and gaining muscle mass. Before you go heavy do a couple of light weight warm up sets.
Now, this is the important stuff. I am very strict with the technique of each exercise. Most injuries come from not properly executing exercises. I go as heavy as I can and at the same time I do the exercise correctly. I don’t do assisted reps. They are unnecessarily risky to me. If you put on more weight than you can handle on your own and without the right form then check your ego at the door and reduce the weight.
When I do an exercise for a certain muscle group, I feel that muscle group doing the work. If you do a back exercise and you feel biceps doing the reps then you have a wrong form. You must focus on the exercise and feel the muscles doing the exercises. It’s called muscle-mind connection. Some people tend to focus on certain body parts of fellow gym attendants. You could do that on your break. During the exercise is you, the weights and the proper form. Nothing else.
Now that I’ve mentioned break. I do less than a minute break. More than a minute I think is slacking. During your break you should stretch a little bit. There is a technique I got from Dexter Jackson. It’s called squeeze and stretch. Right after (almost) each set you squeeze the muscle that performed the exercise and then you stretch it. This improves both the look of the muscle and the muscle – mind connection.
For last I have the biggest secret. The most important factor of success in the gym and generally in life is …
Is to show up! If you go to the gym 3-4 times per week for 50 weeks straight and only do pushups, you will be better off than someone with a better “split” that is on and off all the time. Find a plan that suites you and stick with it… For a year. You will do great.
Closing, let us see my goal. I said I would weight 76 kilos by the end of May. One kilo for a week is good, but I am more happy with the fact that I fit better in my trousers. I weight under the same circumstances so that I have a reference. Weight can fluctuate up to a kilo ( that is two pounds ) depending on your meal, water retention etc, but if you weight the same time of the day each time you will know what you are doing.
That was it for this week. Next time I will discuss nutrition.
And until then…
Be Healthy, Smile and STEEM ON !!!
Showing up is the main goal!! Most important to all of this. In the end in what you do is less important, as long as you go and move your ass
(and never skip legday ;D )
legs is my favorite day !!! :)
Awesome post! I agree with the methodology and the mindset of being healthy and fit based on the way you feel vs a weight goal. I recently, over several months, reduced my pant’s waist size by a few numbers. Consistency (and form) is key.
I’d recommend changing “feet” to “legs” when referring to the area of the body you’re exercising. Assuming you mean the whole leg vs just the foot. Foot in English is specifically referring to the part of the leg from the heel to your toes.
:)
Many say that the best judge is the mirror and not the scale.
Thanks for correcting me. It was an unacceptable mistake on my part.
Xaxax siga to “unacceptable” mistake. I have a love hate relationship with mirrors.
most men have... :)
Ilias, I see that you are stubbornly advancing! Now I am sure that you will achieve your goal!
Ι am trying my best. :)
I believe in you! You will achieve success!
Why has my autovote not been working???? hmmmmm its ok - it lets me come to leave comments too ;)
there he is again.... my very serious gym friend hehehehe the Warrior ;)
Thank you . Which is the service that didn't work ?
σε θέλω τρίγωνο την επόμενη εβδομάδα... :pppp
μη λες αυτη την λεξη γιατι σκεφτομαι αλλα...
Thank you for your explain. There is a lot of news for me👍 Keep on going🤘😊
thank you. will you put them into action ?
Sure, i will👍
Bravo Ilias,well done because for my first apointment in gym I ....overslept...
what about the second ???
I m still sleeping.:)
Isn't it too less 1 min break for squeeze and stretch? And do you have a personal trainer or set the agenda yourself?
Squeeze and stretch is 10-20 sec so there is time for a break.
I don't have a personal trainer.
Thank you for reply. I am still not sure what format is better for me. Your experience can be useful!
You will have to try and see what suits you.
In the gyms here people have many choices: weight training , yoga , pilates , crossfit , zumbao . Do eveything a couple of times and see what you like and do it.
I personally love weight training. Most people find it boring. Ok I get it.
I tried yoga and it just wasn't for me.
Try and find what you like.
The Tree of Life, or Etz haChayim (עץ החיים) has upvoted you with divine emanations of G-ds creation itself ex nihilo. We reveal Light by transforming our Desire to Receive for Ourselves to a Desire to Receive for Others. I am part of the Curators Guild (Sephiroth), through which Ein Sof (The Infinite) reveals Itself!
thanks :)
Oh! So that's the reason for what you always look fit... looking so handsome Ilias
Thank you. :)
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