Raise your hand if you walk into the gym, stare longingly at the free weights, sigh and walk toward the cardio equipment, group exercise class, or selectorized circuit. Raising your hand is not a bad thing - you’re getting to the gym, and you’re exercising. However, every time I’m in the gym I see the machines packed and the free weights empty. When I talk with others about this (colleagues, friends, clients) the general consensus is: “We don’t know what to do”.
Free weights (dumbbells and barbells) are some of the most versatile pieces of equipment available in the gym. You can spend less time and do more with free weights than you can with machines.
The key to success is proper program design. Some may sit down and create a plan designed to last several weeks or months, others will go to the gym with a general idea of what they’d like to accomplish without any formal planning.
For those of you just starting out, the following is a primer on body mechanics and basic program design. Now remember, this is just a primer. Program design is complex and nuanced. A good program incorporates basic movements, a great program incorporates movements specifically tailored to the goals of the individual, and complex structures. That being said - this is an article for the multitudes; specificity has no place here. Specificity is for your personal sessions with one of the professional, nationally certified trainers of Fit2You (forgive the shameless plug).
1. Body Mechanics. The body has five primary planes of movement: Knee Bend (Squat), Hip Bend (Deadlift), Push (chest), Pull (back), and Rotation/Anti-Rotation. A well balanced program will incorporate these five movements with frequency - this does not mean you need to do these five movements every workout, you just need to do them with some frequency.
2. Joint Specific Movements.. The following are a few examples of exercises for each movement category.
A. Knee Bend: Barbell Squat, Barbell Front Squat, Leg Press, Lunge, Step up
B. Hip Bend: Barbell Deadlift, Dumbbell Deadlift, Back Extension, Good Morning Exercise.
C. Push: Barbell Bench Press, Dumbbell Bench Press, Dip, Shoulder Press, Pushup
D. Pull: Chin-up, Bent-over Barbell Row, Australian Row, Pulldowns, Bench Row
E. Rotation/Anti-Rotation : Russian Twist, Cable Chop, Plank, Cable Plank, Side
Side Plank.
3. Program Development. You are encouraged to weight train at least twice weekly (three is best). Accordingly, below is a “2-day split” and a “3-day split”. Both are total body workouts, but there are dozens of “splits” available.
A. 2-day Split
Day 1: Squat, Australian Row, Hip Raises, Pushups, Planks
Day 2: Dumbbell Deadlift, Bench Press, Lunges, Chin-ups, Cable Chop
B. 3-day Split
Day 1: Squat, Bent-Over Barbell Row, Hip Raises, Bench Press, Planks
Day 2: Dumbbell Deadlift, Shoulder Press, Step-up, Pulldown, Cable Chop
Day 3: Lunges, Chin-Ups, Back Extension, Pushups, Russian Twist
The above are two very basic skeleton programs. Use the structure to create more dynamic, complex workouts. For example, try supersets by performing two activities back to back with limited rest in between.
Also, as discussed above, you can split your workouts in many ways - “upper/lower” or “push/pull” are two common examples. I encourage you to read the DailyFit workouts also found on this Blog. They will help you understand and develop programs more efficiently.
Remember, if you’ve got it, flaunt it. If you don’t, get it with us.
Free weights (dumbbells and barbells) are some of the most versatile pieces of equipment available in the gym. You can spend less time and do more with free weights than you can with machines.
The key to success is proper program design. Some may sit down and create a plan designed to last several weeks or months, others will go to the gym with a general idea of what they’d like to accomplish without any formal planning.
For those of you just starting out, the following is a primer on body mechanics and basic program design. Now remember, this is just a primer. Program design is complex and nuanced. A good program incorporates basic movements, a great program incorporates movements specifically tailored to the goals of the individual, and complex structures. That being said - this is an article for the multitudes; specificity has no place here. Specificity is for your personal sessions with one of the professional, nationally certified trainers of Fit2You (forgive the shameless plug).
1. Body Mechanics. The body has five primary planes of movement: Knee Bend (Squat), Hip Bend (Deadlift), Push (chest), Pull (back), and Rotation/Anti-Rotation. A well balanced program will incorporate these five movements with frequency - this does not mean you need to do these five movements every workout, you just need to do them with some frequency.
2. Joint Specific Movements.. The following are a few examples of exercises for each movement category.
A. Knee Bend: Barbell Squat, Barbell Front Squat, Leg Press, Lunge, Step up
B. Hip Bend: Barbell Deadlift, Dumbbell Deadlift, Back Extension, Good Morning Exercise.
C. Push: Barbell Bench Press, Dumbbell Bench Press, Dip, Shoulder Press, Pushup
D. Pull: Chin-up, Bent-over Barbell Row, Australian Row, Pulldowns, Bench Row
E. Rotation/Anti-Rotation : Russian Twist, Cable Chop, Plank, Cable Plank, Side
Side Plank.
3. Program Development. You are encouraged to weight train at least twice weekly (three is best). Accordingly, below is a “2-day split” and a “3-day split”. Both are total body workouts, but there are dozens of “splits” available.
A. 2-day Split
Day 1: Squat, Australian Row, Hip Raises, Pushups, Planks
Day 2: Dumbbell Deadlift, Bench Press, Lunges, Chin-ups, Cable Chop
B. 3-day Split
Day 1: Squat, Bent-Over Barbell Row, Hip Raises, Bench Press, Planks
Day 2: Dumbbell Deadlift, Shoulder Press, Step-up, Pulldown, Cable Chop
Day 3: Lunges, Chin-Ups, Back Extension, Pushups, Russian Twist
The above are two very basic skeleton programs. Use the structure to create more dynamic, complex workouts. For example, try supersets by performing two activities back to back with limited rest in between.
Also, as discussed above, you can split your workouts in many ways - “upper/lower” or “push/pull” are two common examples. I encourage you to read the DailyFit workouts also found on this Blog. They will help you understand and develop programs more efficiently.
Remember, if you’ve got it, flaunt it. If you don’t, get it with us.
