The first step is to get to the gym. Commit to how many times this next week you will go to the gym. Of course, you should use CommitWeek to hold yourself accountable to that commitment, but hey we are biased because it works. So how many times this next week will you actually go to the gym, without hurting yourself, or being so sore that you feel embarrassed walking into work? Start off with three times per week. Starting with three times a week for three months and then re-evaluate to see how much you could increase.
Now that your at the gym the problem becomes “what do I work on?” I watch tons of people walk around and work on body parts, such as back, arms and chest; only to see them the next day doing chest and shoulders. Your body needs rest and if you’re working the same muscle day after day, you will get results, but slower. Much much slower. It’s weird how it works, but the “rest” phase is more important for the rebuild. The Rock just posted his workout he did for 3 months, while getting ready for a movie. He focused on one body part per day and only worked out 5 days a week. for example he did a huge chest workout on Monday and a huge back workout on Tuesday. Last time I checked he’s ripped.
Here is one example of a work out that you could read on Pinterest and have no idea how many reps or how often and for how many months (See below). So you download the picture onto your phone, end up looking at your phone several times, and then “oh, hey I got a text…let me just respond”…next thing you know you’ve been at the gym and its been 2 hours. You tell yourself you worked out but you really didn’t do what you wanted to.
The Question is how many reps and for how long? Try starting with a system I learned long ago in high school and have seen it resurface every so many years. 12 reps, 10 reps, 8 reps, 6 reps, 4 reps. Its 5 sets for a total of 40 reps. You’ll gain strength if you’re truly challenging yourself. The final rep should be extremely hard to complete. If you’re doing the 12th, 10th, 8th, etc. rep with a little challenge you wont get the results you’re looking for. The 12th, 10th, 8th, etc. rep should make you question if you chose to heavy of a weight.
Try this back exercise once a week for 3 months. By the end of the third month your body will tell you it wants more. Sign up today and get blog updates on Gym tricks that will help you improve your overall fitness.