Today At Gym - 08/15

I enjoyed my strength training this morning and felt really strong with the bicep exercises.

While resting between sets I saw a young woman walking around with a magazine folded in half to reveal her exercise program. This made me wonder if magazines were one of the primary sources people get their gym programs from?

I also saw an middle aged gentlemen doing his entire workout under the squat rack – he did a whole bunch of body weight stuff, and everything except actual barbell squats which, by the way, is perhaps one of the best compound exercises you can do. Do you think the routine of this man also came from the pages of a magazine?

Start Time	06:20
Duration	70 minutes
Calories Burned	500 kcal
Session Type	Strength Training
Session Focus	Biceps, Calves, Back

Any sort of program you are following in a planned consistent manner is definitely better than just doing random stuff every time you are at the gym, and I suppose exercise programs form pop-culture magazines are as good a source as any.

I do however think that when you chose one of these programs you need to just double check that it includes exercises which targets all the major muscles in your body. Also important is to check that your program allows for the following principles:

• Overload –They weights you are lifting should be challenging your muscles and not be too easy. When muscles are overloaded your body will compensate for the additional stress by building additional muscles.
• Progression – There is no point in lifting the same amount of weight for the same number of reps week after week, month after month. You will eventually reach a plateau where no further progress will be made. At the end of every workout think about which exercises were easy, and for which you could try lifting heavier next time. Also mix things up every once in a while by changing your exercise order, number of reps, or the exercises you are performing to prevent your body from adapting.
• Specificity – Your program should be suitable for your goal. For example, it will not help to just perform endless cardio exercises if your real goal is to build muscle. And while body weight exercises are great, there will also be a point where these exercises will not provide enough resistance to allow progress (using free weights will be a much better choice).
• Rest and Recovery – It is very important to realize that your muscles only grow while you are resting, not while you are exercising. Never exercise the same muscle groups two days in a row as this will just hurt your progress and possible lead to over training.

I’ve had a look at the famous Brad Pitt Fight Club workout and definitely don’t think this is something we all should start doing. In it I have not seen any leg exercise, your legs are where your largest muscles can be found which can aid the most with fat loss!