When training, we have different goals and aims.
Female gyms users will most of the time try to lose weight and tone up, guys often want to gain size and define their muscles. Different aims bring different training methods.
For a weight loss, we will use more aerobic exercises such as running, cycling, and boxing and for toning we will incorporate free weights training. With free weights training however, there are different approaches.
When training for size, we should lift heavier, keeping the repetitions between 6-12, giving you enough time to recover between sets, especially when lifting very heavy. Training methods such as pyramids are a great way of challenging your body to grow.
For definition results, we want to lift less heavier but have more repetitions per set, with very short rest time in between. I would personally keep reps at 10-20 then.
A lot of you want to have both size and a good muscle definition.
For that, make sure you mix up your training programme, for example you can involve supersets into your pyramid training routine. Smaller muscle groups are usually responding very well to supersets.
Don’t forget about a proper nutrition, which is vital if you are serious about getting results you want! We will speak about different nutrition programmes in the next blog...