Friday, January 16, 2009
Tips for that First Workout
So today was another upper body workout.
Again, I was feeling worn but as I've posted regarding momentum, I got up and did it ... and had a blast.
First, I have to give props to the i-Pod Shuffle ... I guess because it doesn't have a screen like the Nano, the thing just lasts forever without being recharged. I love my high energy music, keeps me grooving through the training.
Second, I wanted to share some workout tips for beginners out there.
One common issue is coming into the first workout and getting frustrated. It's confusing to know how to set up the weights. The book says "wait so many minutes" but it seems to take longer between sets. You pick a weight and its way too light or way too heavy. Then you say, "This is frustrating ... how do I get it right?"
It's a common thing and there are two specific ways I combat this.
The first is that I ALWAYS consider my first workout of a new style (new program, new exercises, whatever) to be the learning experience. I don't go into it expecting to have a mind-blowing workout, but set the expectation that I'm learning something new and get a feel for how it will go. This keeps me from getting frustrated and allows me to have fun with it and figure it out. By the time I have my second workout, it's all good and I can focus on getting those results.
The second is that I would rather underestimate than over estimate weight. But we're supposed to push to the limit, right? Right. But I've also done a LOT of research on building muscle. Years and years. And I'm convinced that the key to building muscle, despite all of the various gimmicks and styles and things like confusion and so on ... the true key ... is progressive load. That means you lift a little heavier next week than this week (keep in mind this is if the goal is gaining muscle .. strength is an entirely different beast).
So let's say I really undershoot my estimate for bench press and 100 pounds is light as a feather. So what? I'll add a little more the next workout and keep going. But usually I'll get fairly close, and then instead of trying to make monumental leaps, I may just increase 5 pounds per workout ... maybe even less. Doesn't seem like much - on a bench press, that's just a 2 1/2 pound weight hung on each side. But think about it.
If I start at 100 ... and I train my upper body 3 times every two weeks, then in a year that is 26 x 3 = 78 workouts. At 2.5 pounds per workout, I'd be benching 300 pounds before the year was out .. by only adding those little 2 1/2 pound plates!
Of course, I've been training for 8 years, so I should be over a 1000, right?
My point is that if you add too much, too soon, you'll end up running straight into a plateau and then get stuck. By finding a good general starting point and making small, incremental changes, you'll be surprised at what you can build.
I always say the proof is in the pudding, this is what my philosophy was able to do for my own physique:
Take care,
Again, I was feeling worn but as I've posted regarding momentum, I got up and did it ... and had a blast.
First, I have to give props to the i-Pod Shuffle ... I guess because it doesn't have a screen like the Nano, the thing just lasts forever without being recharged. I love my high energy music, keeps me grooving through the training.
Second, I wanted to share some workout tips for beginners out there.
One common issue is coming into the first workout and getting frustrated. It's confusing to know how to set up the weights. The book says "wait so many minutes" but it seems to take longer between sets. You pick a weight and its way too light or way too heavy. Then you say, "This is frustrating ... how do I get it right?"
It's a common thing and there are two specific ways I combat this.
The first is that I ALWAYS consider my first workout of a new style (new program, new exercises, whatever) to be the learning experience. I don't go into it expecting to have a mind-blowing workout, but set the expectation that I'm learning something new and get a feel for how it will go. This keeps me from getting frustrated and allows me to have fun with it and figure it out. By the time I have my second workout, it's all good and I can focus on getting those results.
The second is that I would rather underestimate than over estimate weight. But we're supposed to push to the limit, right? Right. But I've also done a LOT of research on building muscle. Years and years. And I'm convinced that the key to building muscle, despite all of the various gimmicks and styles and things like confusion and so on ... the true key ... is progressive load. That means you lift a little heavier next week than this week (keep in mind this is if the goal is gaining muscle .. strength is an entirely different beast).
So let's say I really undershoot my estimate for bench press and 100 pounds is light as a feather. So what? I'll add a little more the next workout and keep going. But usually I'll get fairly close, and then instead of trying to make monumental leaps, I may just increase 5 pounds per workout ... maybe even less. Doesn't seem like much - on a bench press, that's just a 2 1/2 pound weight hung on each side. But think about it.
If I start at 100 ... and I train my upper body 3 times every two weeks, then in a year that is 26 x 3 = 78 workouts. At 2.5 pounds per workout, I'd be benching 300 pounds before the year was out .. by only adding those little 2 1/2 pound plates!
Of course, I've been training for 8 years, so I should be over a 1000, right?
My point is that if you add too much, too soon, you'll end up running straight into a plateau and then get stuck. By finding a good general starting point and making small, incremental changes, you'll be surprised at what you can build.
I always say the proof is in the pudding, this is what my philosophy was able to do for my own physique:
Take care,
Labels: training tips, weight training, workouts
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