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BOOTHSFITNESS.CO.UK S S E N T F I S A L T N E M A D N U F EVERYONE SHOULD KNOW Everyone with a fitness goal knows that he or she needs to train and eat right. Even those who don't want to get fit can benefit from fitness training, though perhaps not as much as the fitness enthusiast. Most people know these two facts. What they may not know however is that "how motivated" they are to start training is irrelevant in the face of not knowing what to do. Without a doubt, there are important fitness fundamentals to consider before starting your fitness journey. You simply can't embark on this journey with no concrete knowledge in your head, because, well, "just going all out" in the gym won't really cut it. In this e-book, you are going to learn the very fundamentals of fitness training and why they are important. So without further ado, let's get to it by first mentioning something very important. How Can You Measure A Workout & Why Is That Important? For the most part, you may feel like training is about going "hardcore" or following a specific training regimen that you found on the internet. And well, while some of those may be effective for certain goals, the truth comes when you actually LEARN what a workout is made up of, and then, apply that knowledge. In that context, we can say that a workout is kind of like a complex math equation. In a workout, you have different variables and the different ratios of those variables will produce different end results. Intensity is the variable that measures how close Any workout you do in you are to your maximum strength capabilities - The closer you are, the higher the intensity. the gym can be In simple words, the more your working weight measured by 3 main increases, the higher the intensity. parameters A hundred percent intensity, in that case, would (variables): be considered the maximum weight you can lift for one single repetition, until failure (i.e you do 1. Intensity one rep on the bench press with 100 kg and fail to do a second repetition, unassisted - this is 2. Volume 100% intensity for you, for that exercise) 3. Density Volume, on the other hand, refers to the total amount of weight lifted (total amount of work Let's break this down completed) and is calculated using the following further, shall we? formula: Weight * Sets * Reps = Volume For instance, that same 1-rep set with 100 kg that we mentioned above, would yield a volume of 100 kg. 100 kg * 1 set * 1 rep = 100 kg Oppositely, if the set consisted of 10 reps, it would yield a volume of 1000 kg (100 kg * 1 set * 10 reps = 100 kg) and if you did 2 sets like this, they'd yield a total volume of 2000 kg, etc, etc. Density is the third key component of your workout, that measures the volume, referred to the total completion time, including rests. The formula to calculate density is: Volume / Total completion time = Density (Measured in kg/min) Sounds complicated? Let's take the example we gave above - 2 sets of 10 reps with 100 kg, that yield a volume of 2000 kg. If you do these 2 sets for a total of 4 minutes, including rests, that'd be a density of 500 kg/min. That is because 2000 kg / 4 minutes = 500 kg/min Why You Need To Know This? The reason why this is important is that these variables of a workout are your FRAMEWORK! And on top of that, all 3 of them are correlated and dictate your performance and progress. Think of it this way: Intensity measures your effort - You have to train at a challenging intensity in order to create sufficient stimulus for muscle/strength development. Volume measures the total amount of work you've done - You have to do a certain amount of volume, at a certain level of intensity, in order to create a continuous stimulus for sufficient progress. Density shows how good your rests are, in a sense - Because intensity is strenuous, it requires good rest between sets. So, basically, if you go too heavy (too intense) If you don't rest enough, you will also be unable to you won't be able to do sustain optimal performance set to set, thus robbing as many reps, thus not yourself of effective volume and intensity. reaching effective Optimal training intensity for maximum strength gains, volume. forms at 80-100%, or in other words, doing 1 to 5 repetitions, close or until failure. Optimal training intensity for maximum bulk muscle gains forms at 65-80%, or in other words, doing 6 to 15 repetitions, close or until failure. Recommended training volume for both strength and muscle gains, starts at 4-5 sets per muscle group, per week, for beginners, and grows to 15-20+ sets, as you advance in your training. The recommended rest times between sets are: 4-5+ minutes if you train at the 1-5 rep range Up to 3 minutes if you train at the 6+ rep range These rest times will make it far more likely for you to perform at your best from set to set, thus realizing the highest quality training volume. Compound Over Isolated! Alright, you now know that your workouts have to be fairly intense. You also know that such intense sets would demand a solid rest in- between sets, and that you have to do more But think about it... If than just 1-2 sets to create sufficient stimulus for progress. intensity matters The next important thing in your workout is (lifting heavier is a exercise selection. great stimulus), and if Many trainees go to the gym with the mindset of 'developing a certain muscle group' (i.e "I want one muscle won't lift big arms", "I want nice abs" etc.) nearly as much as a Following these ideas, the same trainees go on to choose isolated exercises for the desired couple of muscles muscle group... working in synergy... Does that then make Compound exercises are movements that engage isolated movements multiple muscle groups, therefore allowing you to inferior? lift heavier weights and thus, providing greater stimulus for the development of your musculature. Well, to a certain extent - Yes! These are the exercises that you must put at the very core of your training regimen. So, which are the most important compound exercises, you may ask? Good question! Here are our top 15 1. Flat barbell bench press 2. Incline barbell bench press 3. Flat dumbbell bench press 4. Incline dumbbell bench press 5. Overhead barbell press 6. Overhead dumbbell press 7. Back barbell squats 8. Front barbell squats 9. Hack squats 10. Barbell deadlifts (in all variations) 11. Pull-ups 12. Parallel bar dips 13. Chin-ups 14. Hip thrusts 15. Barbell good mornings Focus on these exercises, follow the training principles & methods we'll talk about below, and WATCH YOURSELF PROGRESS AND FEEL BETTER! Training Principles & Methods Once you understand the training variables and why compound exercises are important, it is then time to move on to the more actionable stuff - The fundamental training principles to follow and methods to apply, through your training regimen. Let's start with the most important one! Progressive Overload The reason why you gain strength, muscle and look better when training, is that the body gets exposed to new, previously unknown stress. When that happens, it's kinda like the body thinks "Alright, that was tough, I better be ready for more than that next time!" In turn, the body increases the strength, endurance & overall performance capacity of the trained muscle groups, in preparation for more. This increased capacity is also referred to as "supercompensation". In order for super-compensation (gains) to occur over time, you have to follow the fundamental principle we refer to as 'progressive overload'. This basic principle implies that your body should be exposed to more and new tension, as your training progresses. To realize the principle of progressive overload, you can go a couple of routes: 1. Increase the weight you use 2. Increase the number of repetitions 3. Increase the number of sets 4. Increase training frequency 5. Increase the time under tension 6. Decrease the rest time between sets TRY THIS: On your compound movements, pick a weight and aim to complete a total of 32 repetitions in 4 working sets. Once you reach that number of repetitions, increase the weight by 2-5%. For instance, if you manage to do 4 sets of 8 repetitions (total of 32 reps) with 100 kg on the bench press, increase the weight to 102.5-105 kg and aim to reach 4x8 with that weight over the next weeks/months, before you increase again. PRO-TIP: When increasing the working weight, also increase the rest times between sets! Time Under Tension You got the training intensity, numbers of sets, and reps down. You also got the exercise selection down. The next step is to understand the fourth hidden variable in your workouts - Time under tension! Many people may consider intensity to be the most important variable, thus going on to focus on lifting as heavy as possible. In the quest of lifting as heavy as possible, trainees may forget that what's even more important is HOW you lift. If you rob your muscles of mechanical tension for the sake of lifting heavy, that won't really be more effective, because what is gained in heavier weight lifted, is lost with the lack of mechanical tension (I.e jerking the weight, rather than controlling it). In your training sessions, focus on a fairly slow exercise execution, combined with explosive work as well. Let us further elaborate. Each and every repetition that you do consists of two portions: 1. The concentric portion - This is when you apply muscular strength and the muscle contracts (I.e pulling yourself up, when doing a pull-up) 2. The eccentric portion - This is when you go down after the contraction and don't apply muscular strength (I.e coming down from a pull-up) The mechanical tension created on BOTH portions of the movement represents a training stimulus, that provides the necessary tension to create muscle and strength gains. So Here's A Pro-Tip: Go slowly on the eccentric portion, then explosively on the concentric portion. This way, you'll get the most out of each repetition! Setting Realistic Goals Last but not least, you have to set goals with your training! Setting fitness goals is a fundamental part of ANY fitness training and nutrition plan, and as a matter of fact, it comes way before understanding the training variables or even selecting the right exercises. Though crucial, however, it's important to set REALISTIC fitness goals that match your abilities. If you want to lose weight, but find dieting difficult, for example, then it would be better to focus on establishing good habits. (i.e becoming more active, choosing the right foods, exercising frequently, etc.) You should also consider what type of time commitment (in terms of both length and frequency) will work best for you- this could make the difference between sticking with your fitness plan or quitting after a few weeks because it was too hard! Finally, remember that there are no good or bad types of exercise: if something feels good and makes you happy then do more of it! Set fitness goals that are realistic and achievable, with a fitness plan you can stick to for the long-term. Whatever you choose to do, whether it is about training or eating, you must make sure that you can adhere to it - If something feels like torture, don't do it!