As a personal trainer who has been in the game for over a decade, it is easy to forget to mention the basics. We throw around terms like sets and reps all the time and it is too easy to forget that a lot of new people to the gym have no idea what we are talking about. In reality, it's quite simple, a rep is short for repetition and it is the amount of times you complete a lift in succession. For example, if you were to do 6 reps of press-ups, it means you would do 6 press-ups back to back without a break. This would also be known as 1 set. A set is an amount of reps done in one go. So if you were to repeat an exercise multiple times for 6 repetitions that would be a number of sets. For example, 3 sets of 6 reps on press-ups would mean that you would complete 6 press-ups, back to back with no rest. Then rest for a couple minutes and repeat this another two times. I hope that helps, most programmes also denote the number of overall sets to do, then the reps per set. An easy way to determine which way around it is, is most programmes will have a higher number of reps than it does sets.
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Most information online massively over-complicates a warm-up. A good warm-up needs to prepare you for training, a lot of online warm-ups take more energy than half your workout. A proper warm-up should take 10-20 minutes max, and do three things.
This may sound complex but luckily in practicality, it is super simple and a lot of things you would do tick all three boxes. Now this advice is for people without pre-existing injuries or conditions. A medical professional like a Physiotherapist will be able to help you out there. First up hop on a rower or any bit of cardio equipment. Use it at a gentle pace until you break into a light sweat and are breathing a bit harder, traditionally for a few minutes. If you walk, run, or cycle to the gym this part is already done. There you are part one is taken care of. Next what you do is move to your first exercise, let's say a barbell back squat. don't just jump in at your working set. Do a couple sets with just the bar, then add some weight, do another set and repeat until you are at your working set. A little trial and error is required here. Some people will like to do a few more sets on the way up, some a little less. Also make sure you keep it specific there is no point warming up with sets of 3 if your work set is a set of 12. There you are part two and three complete and you are ready to go. I would repeat the above set for each new body type you train, so if you go from squat to bench then start again, however if for some reason you are a sadist and go from squat to split squats then you don't need to fully repeat this. If you would like to add anything else in then adding in some plyometrics can be beneficial, so some jumping variations etc. However be careful with these they are like training anything else don't just start doing dozens of jumps, throws and sprints before your workout. Ease into it. Warm up done and complete in no time at all, no need to spend 30 mins activating your left piriformis or make sure that you've foam rolled every square inch of your body. If you would like more help in how to get started with training then give us a shout on our socials or via our contact page.
Where to start can be a bit of a mine field, as well as a bit intimidating. Everything looks so complicated and hard to use. I promise you it's simple. If you are a little intimidated and not sure what to do I would reccomend starting with machines. They often have a little picture of how to set them up, and how to use them. Some even have little QR codes with videos of what to do. This make your life so much easier and you can't really go wrong from there. You can also push yourself really hard without worrying about your technique breaking down as a machine wont allow you to do that. If however you are a bit more confident, have used machines a little before, or have input from a personal trainer. Then I would reccomend starting with Free weights. One of the big downsides of machines is they don't allow for all the little differences in our bodies, which means they don't feel great for 90% of the people using them. Where as free weights can be adapted to suit litterally anyone. They also challenge all the little stabalisation muscles as well which is an added bonus, and seem to have a greater impact on your bone strength as they load the whole skeleton. However, it really doesn't matter where you start. Only that you start so go in pick a few things and get lifting!
If you want any help or advice on what to do give us a shout on any of our socials, or via our contact page. Essentially as little as possible.
This may sound a bit silly but take it from me, in 3 months time you'll be glad you did. I have been a personal trainer for over a decade now, and it is always a great idea to start as light as you can. Two reasons. First up, you would be amazed at the progress you will make from just a small amount of weight once or twice a week. Then you can slowly add to that, if you go to heavy to fast you will just have to keep increasing that every week. So make your life easy. Secondly starting off too heavy can lead to you putting your body through a little too much. You'll be more likely to end up super sore after each session or pick up an injury or two. Your body is amazing at adapting to stress you put on it, but give it too much of something it isn't used to and like anything it will run the risk of breaking. As a personal trainers with over three decades of experience between us Will and I both have the same answer to this. Whatever fits your schedule. Too many times we see people being told they have to train 4, 5, or even 7 times a week. For most people out there this is just insanity. We have had dozens of clients over the years make unbelievable progress with just one or two sessions a week. Also, keep in mind that more training doesn't always mean more progress in the long run. Consistency is key in the long run. Two sessions a week for 3-4 months will easily beat five sessions a week for 3 weeks. Also, one thing that can almost guarantee injuries is training far too much for what your body can handle. Start gentle, it is far easier to add than to take away. So pick what works best for you with your work and life schedule at the moment and fit in what you can. Also a top tip here, you can make really progress with even a 20-30 minute session. So don't feel like you have to be in the gym for hours for you to make progress. If you would like some help with how to develop a plan to fit around your schedule then please get in touch. We would love to help.
As a personal trainer with over a decade of experience, I get asked this a lot. The truth is, there are none. Bar one exception. Anyone who tries to tell you that such and such exercise is mandatory and if you don't do it you're wasting your time, usually doesn't know what they're talking about. Yes, some exercises may be the most effective for the majority of people. However, these don't make them essential. The only thing that does make an exercise essential. Is that you enjoy it. That should be one of the top priorities in anyones training plan. For anything, we talk a lot about weight training but this extends to all training. You need to enjoy it. Mainly because life is pritty rubbish if you don't enjoy what you get upto. But also because you simply wont do it, or at the least wont put much effort into it, if you don't look forward to it. So number one, make sure you enjoy what you are getting upto. Now that being said there are some types of exercises that can be more beneficial to your goals than others. As a crude example if your goal is to increase your leg strength then Bicep curls are fairly useless no matter how much you enjoy them. So I'll go over some general tips for picking what weight lifting exercises to do. One: Make them EnjoyableI am flogging this proverbial dead horse again. Start by writing down a list of all your favorite exercises, then a list of ones you hate the most. Make sure you pick as many exercises that you like as you can, that are specific for your goals. Try and pick no exercises you truly hate unless you desperately need them for your goals, and if so sandwich them with ones you like. Try and be practical, do you hate them because you suck at them, or because you genuinely hate them. To my clients reading this, split squats don't count, they're just difficult you don't hate them really. Two: Use as many triple extension movements as you can.A triple extension movement is one that uses three joints to complete. So for example in a Barbell Back Squat there is movement through the ankle, knee, and hip. Whereas in a seated quad extension there is only movement through the knee. This is not to say that movements only using one joint are bad, just triple extension movements have the most bang for buck for your effort. Which means you spend less overall time in the gym as well. Great news, I don't like training for ages either. Three: Unilateral exercises are also great.These are exercises that only use one limb, for example the Split Squat. Exercises like these are great for challenging individual limbs so you can work on bringing up weak points. Also they are amazing for training all the little stabalisation muscles in your body. So in summary, pick exercises you like whilst keeping it specific to your goals. Try and give yourself the most bang for buck you can. And Try and challenge yourself with some unilateral work as well.
If you would like any help about what to pick for yourself get in touch with us on any of our socials, or by email! We would love to help out, and if you would like a more in depth analysis get booked in for a personal training session with us! |
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