Welcome, visitor! [ Login

Stop Wasting Time in the Gym

Bodybuilding April 15, 2016

wasting time gym

For some, a gym is like a candy store, it’s full of lots of fun, interesting workout equipment that helps keep a workout from becoming boring. For others, however, a gym can be a deterrent to a good workout. It’s information overload. You don’t know where to start or how to proceed once you do start. So you wander aimlessly around hitting one piece of equipment or another with no purpose. Basically, you are completely wasting your time.

Here is a simple on how to sift through all the fluff and design an effective strength workout in a gym.

Hit All the Major Muscles With Compound

For an effective full-body routine, the key is to choose that hit each of the major muscles: thighs, back, chest, shoulders, and abs.

The routine will consist of compound which work more than one muscle. Isolation movements, on the other hand, work only the target muscle. For example, a leg extension only works the quad (front thigh) muscles, but a works the quad, hamstring, and glute muscles.

Performing compound exercises gives you more “bang for your buck.” Also, the secondary, smaller muscles such as the biceps and triceps are already worked with compound exercises, so there is no need to waste your time with curls and kickbacks.

Skip the Thigh and Ab Machines

There isn’t anything inherently bad about weight machines. However, a lot of the machines isolate just one muscle and are not the best use of your precious time. Skip the leg extension, leg curl, bicep curl, tricep extension, ab machine, and the thigh machine (adductor).

Here are some of the machines that you may want to use: Smith machine (for squats, presses), leg press, chest press, overhead shoulder press, and the lat pull down. All of these machines allow you to perform compound exercises.

Don’t be scared to use the free weight area. Dumbbells allow you to work in a range of motion that is comfortable for you as well as utilizing more stabilizer muscles since you have to the weights and don’t have a machine doing it for you.

Perform the Five Exercises as a Circuit

Choose one compound for each of the above listed major muscles: thighs, chest, back, shoulders, and abs. For example, you might choose this circuit: on Smith machine, dumbbell chest press, lat pulldown, overhead shoulder press machine, and decline crunch.

Complete eight to 12 repetitions of each exercise, then move immediately to the next with little to no rest. This may take some planning on your part. If the Smith machine is on the other side of the gym as the dumbbells, choose a different exercise or take a pair of dumbbells to the Smith machine. Adjust your circuit to make sure you can move quickly from one exercise to the next.

After completing all five exercises, for one to two minutes. Repeat the circuit two to three times.

Use These Exercises in Your Routine

Here is a list of some compound exercises for each of the major muscles.

  • thighs: squat, leg press, lunge.
  • chest: presses, push-ups.
  • back: lat pull down, rows, pull-ups.
  • shoulders: overhead presses.
  • abs: various styles of crunches.

Use this simple, yet effective design template to create a number of short, intense weight workouts. Now you can step into the gym ready to workout and make the most use of your time there.

buy steroids canadian pharmacy

Related posts

  • peptides in bodybuilding

    Peptides In Bodybuilding

    by on June 24, 2016 - 2 Comments

    Peptides are referred to a family of substances whose molecules are built from the remnants of α-amino acids, connected in a chain by peptide bonds. Speaking of the peptides, it is necessary to represent natural or synthetic compounds consisting of hundreds and thousands of monomeric units – amino acids. This class of drugs is very […]

  • 5x5 training

    5x5 Training For Size and Strength

    by on December 11, 2015 - 0 Comments

    5×5 training has been in around in various forms for the best part of a century. It allows for trainees to progress in both size and strength at the same time. It can also be adapted to cater for those of all levels of training experience from the weight-training novice all the way up to […]

  • romanian deadlift

    Romanian Deadlift Variants for Hamstring Flexibility and Strength

    by on November 20, 2015 - 0 Comments

    According to weightlifting lore, the Romanian deadlift was named when American powerlifters spotted Nicu Vlad, a champion Romanian weightlifter, performing the exercise prior to winning an Olympic medal. The movement deals primarily with hip extension, and is one of the best known and most effective exercises for the hamstrings and glutes, increasing strength and flexibility. […]

  • insulin bodybuilding

    Insulin After Steroids Cycle

    by on June 29, 2016 - 0 Comments

    It is not a secret that insulin for sale is popular and relevant in the world of bodybuilding, so its use is due to a real effect by increasing athlete’s muscle mass. The drug is used in the form of a regular cycle and can be placed either as separate injections or combined with steroids […]

  • prohormones

    Prohormones

    by on June 1, 2016 - 0 Comments

    Because steroids are illegal in the United States, people in the bodybuilding world are always looking for ways to get similar results without the legalities involved. That is how the popularity of prohormones was born. They are considered dietary supplements. After they started gaining popularity, however, the purchase of prohormones has become illegal in the […]

Steroids Categories