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In Part 2 of this series, we discussed the importance of setting realistic goals and pursuing them with consistency and persistence. Now that you've created a blueprint for your weight training program, it's time to take a closer look at the components of this building and construction plan.
Have a Plan in the Gym
All too often, I have been in the gym and watched a teenager (or adult, for that matter) wandering aimlessly, going from one exercise to another without rhyme or reason. Maybe you've seen the same thing. Or maybe you've been the one who's been lost.
If you've never built a shed before, would you walk out to your backyard with a stack of 2 x 4s, a box of nails, and a hammer and just have at it? Not if you wanted your shed to stand up to the first gust of wind that came along! An experienced shed builder follows a construction plan. So does the experienced bodybuilder or weight lifter.
Don't make the mistake of walking into the gym and wandering from machine to machine and dumbbell rack to barbell rack without a plan. Here, in fact, lies one of your many "mini-goals". Have a daily plan. Each day, you need mini-goals that you can meet in order to achieve the ultimate success of reaching your end goal.
A Sample Plan
Let's look at a sample plan. Monday's routine in the gym might consist of training two muscle groups: chest and abdominals (abs). This sounds simple enough, but let's break it down. Your plan should look something like this.
- Chest – 4 exercises; 3 sets of each exercise; 10 – 15 reps per set.
- Abs – 2 exercises; 3 sets of each exercise; 25 reps per set.
This is a well-defined plan that focuses on two body parts. Do you have a plan like this?
Each day, you'll need a similar plan but for a different body part or parts. Once you have trained your entire body, circle back to your chest-and-ab routine to start the cycle anew.
This is not to say that you must do the same ol' routine week after week. There are changes that you should make at different stages along the way. The reasoning here is two-fold. First, change let's you keep your workouts from becoming boring. Second, by forcing your muscles to adapt to changes in training, you stimulate them and force them to become both bigger and stronger.
Have a Plan That's Right for You
There is a mistake that's less common than wandering around the gym aimlessly. But it's still a mistake. Don't develop a plan that doesn't fit your needs! I've seen teenagers do this, but it's also true for adults.
Don't make the mistake of picking up a health and fitness magazine and following a plan outlined by a professional or national-level bodybuilder. All too often, these plans are advanced routines that contain isolation movements that are unnecessary for a teenager, or an adult who is just starting out.
A professional routine that you find in a magazine is geared for that professional and not necessarily a person like you. Frequently these plans emphasize parts of the bodybuilder's physique that need improvement while minimizing the emphasis on his or her stronger body parts. Such a routine leaves a teen over-trained in some areas and under-trained in others. It's also likely that the training volume and frequency are too high for a teen. This can lead to over-training and possible injury.
So what should I do when I go the gym? In Part 4 of this series, we'll take a look at some basic exercises, how often to perform them, and how to avoid injury by performing them safely.
Editor's Note: Click here for Part 1 and click here for Part 2. Part 4 will run next week.
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