Fulfilling that New Years Resolution

So you renewed your membership to the gym and you’re all set to bulk up and get cut for the new coming year. Sadly a membership to the gym alone isn’t good enough to get you a six-pack. You have to actually put in the work to get those guns looking the way you want.

For those that have never set foot in a gym before don’t wimp out by doing a few curls then calling it a day and yet don’t walk in blindly stacking weights and expecting to pump out massive reps. Chill. The first thing you need to do is to learn how to do the workouts you want. I know what you’re thinking; any idiot can lift weight right? Wrong.

The most important thing to lifting weights is proper form. So observe, learn, and do it right. Improper form leads to injuries and little muscle development. Two things I’m pretty sure you don’t want. Make sure you pay attention to how you should be positioned, how fast you should be going through your movement, and breathing properly throughout your workout. If you don’t know if you’re doing something right, don’t be afraid to ask. You may feel like a bit of a fool a asking how a certain machine works or workout goes, but it is worth it to gain that bit of knowledge. Besides it is always better to be the guy looking to learn how to do a work out properly than the guy doing it completely wrong.

Next you should form a workout regimen for yourself to follow. Try to workout 3-4 times a week with at least a day in between each workout. For beginners it is advised that you perform a full body workout. This means you will do an exercise that will target each major muscle every workout. These muscles would include biceps, triceps, chest, upper and lower back, abs, shoulders, and your legs. This is definitely a lot to do so look for compound exercises that work out more than one muscle group at a time to reduce the number of exercises. As for a number of repetitions and sets, it is really up to you. I like to do three sets of eight on most of my exercises.

A commonly asked question is how one decides the amount of weight they should start with. Trial and error is the only real way. A rule I have always used is that if I completed the last set without nearly failing the last few reps then it is too light. You should always be pushing the number of reps, sets, or weight you lift. Never stay comfortable with a weight and set and always look to progress your workout.

A quick word on cheating, don’t do it. You will always be tempted to cheat on a workout by either using incorrect form to make a workout easier or by giving up early. You will only end up regretting it in the end and it really is just a waste of time. The last rep is really where you build your strength and muscles so don’t cheat it. Give it your all and power through that last set until failure.

Really you shouldn’t need a reason to go workout. It is really its own reward. It’s fun, it’s a good way to relieve stress, and you just feel good afterwards. Not to mention building a body that you can be proud to show off. So what are you waiting for? Strap on those sneakers and get out there.

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Tom Cribbs medical marketing

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