How to Build a Good Exercise Program
Many people choose their gym by the location. Don’t get me wrong the location of the gym where you go is an important factor when it comes to making sure that you go there on a regular basis, but what should be more important is the qualit of the gym. Today most gyms are filled with fitness equipment and machines that provide the users an unnatural movement pattern, and a reduced amount of muscle stimulus.
What you want to get from your gym is results, and if you just use simple exercise machines that are designed to isolate specific muscle groups, you aren’t going to get good results. Even if you manage to wear down a specific muscle group, your body will not have the hormonal response as it would by doing a compound movement with free weights. If you would perform a deadlift, you would activate all the muscles in your body at the same time. This will cause a reaction that increases the production of anabolic hormones, and also growth hormone that is known to increase the use of fat for energy. This is the biggest reason for using free weights and compound movements for every single goal. The amount of repetitions and resistance varies depending on your goals, but as a rule of thumb you should be working with as heavy weights as possible to perfrom a given repetition scheme.
If you were to build more muscle, it is adviced that you perform sets that are medium length. For larger muscle groups like your legs, this would mean doing more than six repetitions per set, but less than ten. For medium sized groups like your petcoralis you should do a rep scheme from eight to twelve repetitions. If you want to burn fat you could double the set length, but at the same time make sure that you are using weights that allow you to do just that amount of reps and no more.
If you are looking for a good gym in the southern Finland where you have enough free weights and space to carry out an efficient exercise program, have a look at Keravan Kuntoklubi – it’s the best gym in Finland!
April 22 2010 09:15 am | Exercises