A word of warning - the intensity is being ramped up a notch in this weeks video. But don't worry, it is also the shortest workout yet, so you will definitely be able to cope with the increased workout intensity.
As always, perform the workout as you watch the video. Pause the video whenever you need to, if you need to catch up a little. And repeat the workout a couple more times during the week, before next weeks edition of Workout Wednesdays.
Any questions about the workout? Leave me a comment and i'll get back to you.
I have now written extensively on the Chorlton Personal Training blog about how to structure training programmes designed for muscle building. This is the big picture. The overall outlook on how a training week or a month of training or even a year will look. However, as important as the big picture is, as a personal trainer, I also need to consider the finer detail of how to structure an individual workout.
So todays' article on the Chorlton Personal Training blog will tackle exactly that... the anatomy of a muscle building workout!
Now of course, the structure of of your muscle building workout could vary enormously, depending on factors such as:
How much time you have for your workout
What equipment is in your gym
How many years you have been training
Whether you are following a whole body workout plan or a body part split routine
Do you have any injuries that rule out certain exercises
How many days per week you are training
This is to name just a few of the possible factors that could influence how you structure your muscle building workouts. So of course, everything that follows in this article is going to be dependant on a number of assumptions. If you are looking to receive a truly personalised and effective muscle building plan, then contact me on the Chorlton Personal Training Contact form, and I will be more than happy to work with you to make sure you start getting some great results.
For now, lets make the assumption that you are following a full body routine three days per week and are in your first year of training and working out in the gym.
In this situation, the following Muscle Building Workout might well be a great fit for you.
As you are using full body workouts, you need to create balance within each session. The above example session utilises the following template to ensure balance:
Vertical Push (eg. Overhead Press)
Vertical Pull (eg. Pull Up)
Horizontal Push (eg. Bench Press)
Horizontal Pull (eg. Bent Over Row)
Knee Dominant Lower Body Exercise (eg. Squat)
Hip Dominant Lower Body Exercise (eg. Hyperextension)
Of course, there is potential to change up some of the exercises whilst still adhering to the same template. For example, you might decide to perform Hip Thrusts instead of Hyperextensions as your Hip Dominant Lower Body Exercise. Or you might prefer to perform Bench Pulls instead of Bent Over Row for your Horizontal Pulling Exercise.
You may change the exercises as you see fit. But if you are performing full body workouts three times per week, then you will not go too far wrong if you make sure to adhere to the above template.
You will have noticed in the example full body training session above, the bench press and bent over row exercises have been listed as exercise 2a) and exercise 2b) respectively. This is because these two exercises are to be paired up so that in between each set of bench press, a set of bent over rows are performed. Similarly, in between each set of pull ups a set of overhead presses are performed. This is done because the exercises that are paired with each other are working opposing muscle groups. This is a time efficient way of training, since you are able to recover from one exercise whilst you are working hard on the other exercise.
Arnold Schwarzenegger made this style of training popular by pairing chest and back exercises together in the same workout. Give it a try, you may just find your productivity in the gym goes through the roof!
Today on Chorlton Personal Training I want to talk about body part splits!
This question of whether to perform full body workouts or to focus on different muscle groups during different workouts (aka body part splits) is an eternal one in the world of lifting weights and building muscle. Here at Chorlton Personal Training we believe there is a place for both styles of training... and which one is best for you comes down to training experience and also how frequently you train.
Training frequency is a key factor.
I strongly believe that, for most people, training a body part or muscle group just once per week is insufficient when you are training for muscle size and mass. So if you are only getting to the gym two or three times per week, you need to make sure you are performing full body workouts each time you hit the gym.
What about the slightly more committed lifter who hits the gym four times per week?
For this individual, I would be likely to recommend a combination of split training and whole body training. But traditional body part splits are still unlikely to work for the four times per week gym goer.
Instead, for this type of lifter, here at Chorlton Personal Training, we would recommend a push / pull / legs split.
So on a Monday, you would be training pushing exercises such as Bench Press, Shoulder Press and Dips.
On a Tuesday, you would be training pulling exercises such as Pull Ups and Bent Over Rows.
On a Thursday, you would be working your legs with things like Squats, Lunges and Hip Thrusts.
Then on Saturday you would perform a whole body workout.
Splitting the first three workouts of the week into push / pull / legs means you can hit each of those areas harder, compared to a full body workout. Yet the addition of a full body workout on Saturday means you are still getting the frequency of training each body part twice per week.
For the lifter training five times per week. I would recommend the same approach of combining split training with whole body training. However, you can now afford to use a more traditional body part split.
Here's what your week might look like if training five days per week:
Monday - Chest and Triceps
Tuesday - Back and Biceps
Wednesday - Legs
Thursday - Shoulders
Friday - Whole Body Workout
For the serious lifter that is training up to six times per week. I would recommend ditching the whole body workout completely, but going back to the push / pull / legs routine. This is because, at six training sessions per week, you will be able to move through this split twice each week.
So there's some food for though on how to structure your training week when training for muscle gains. Of course, there are more options than those outlined above, but I think this article is long enough for now.