Strength Training At The Gym A Routine To Train Your Entire Body

Strength Training At The Gym A Routine To Train Your Entire Body

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    If you have no experience designing your own training routines or don’t have a technician who guides you in your gym, in this article we explain a complete training routine so you can work your entire body.

    Training design
    On this occasion we will decant ourselves by a torso-pie scheme that adapts quite well to the availability of many people to go to the gym.

    Usually a torso-pie routine is designed to be done four days per week as follows:

    * Monday: torso.
    * Tuesday: leg.
    * Wednesday: rest.
    * Thursday: torso.
    * Friday: leg.
    * Saturday and Sunday: rest.

    As we see, he trains two days in a row torso and leg and rests the third, except for the weekend that he rests two days in a row. If you have any questions about in which and how to use, you can get in touch with us at our own site. This is an option, nothing prevents us from training regularly two days resting the third while we can recover from it.

    A torso-pie routine performed in this way allows us to train twice a week each muscle, something recommended if we want to accumulate the weekly training volume necessary to gain strength and hypertrophy.

    This distribution gives us the opportunity to focus differently every torso training and every leg training, modifying number of series and repetitions, times of rest, cadence or patterns of movement. One example would be to make bank press one day and flat press multipower the second.

    Torso, Monday and Thursday

    series series




    banking press +2′

    press with cuffs +1’30”

    Remo with bar +2′

    Trail in low pole +1’30”

    lateral elevations +1’30”

    Pierna, Tuesday and Friday

    series series




    seat with bar +2′

    press +1’30”

    Romanian dead weight +2′

    femoral curl +1’30”

    body saw +45″

    What are the advantages of torso-pie routines?
    Previously we have explained in Vitónica as fullbody routines are ideal for increasing the training frequency but not so much to accumulate training volume of a specific muscle group.

    The torso-pies instead offer a good balance between frequency and training volume that can be accumulated both by session and per week.

    In this way the torso-piernas are also a good option to facilitate the adaptation of the nervous system to the different movements of training and training in general, which reduces the incidence of sharpeners. Among other things the appearance of holes also depends on the volume of training that we perform by session something that in the torso-pie can range between seven and eleven series per muscle group, a range that is considered optimal.

    Press of banks
    The banking press is a regular exercise of force routines and a basic for our pectoral. With this exercise we manage to work the pectoral mainly although other muscles such as the previous deltoids or the triceps are also involved.

    Make a controlled descent and support the bar approximately at the bottom of your breastbone. Slowness in this phase will depend on the lifter so try the rhythm that best suits your style as a lifter.

    After the stop in the chest, start pushing the bar as strong as you can keep breathing so as not to lose tension and stability. The direction you must push the bar is up and back. As the bar takes off from your chest, you see the elbows opening slightly to facilitate this trajectory.

    Press with mancuers
    The mechanics of this exercise is similar to the previous one, but with mancuernas instead of bar. This will allow us a greater range of travel although at the cost of lifting less load in proportion. Remember not to descend with the elbows too open: between 45 and 75 degrees is considered correct.

    Remo with bar
    The row with bar is a basic exercise for the development of our backs, but it is usually done wrong, especially because many people do not bend the torso forward enough.

    Let us remember:

    ♪ Feet to the width of the hips and tips to the front.
    ♪ Relaxed head, chest up and right at the beginning of the movement knees at 15o-20o bending.
    ♪ The movement begins by pushing the hips back as the bar descends through our thighs until our torso is parallel or almost parallel to the ground. During the movement we maintain the alignment of our spine by maintaining the Lordosis and natural schifosis in the lumbar and cervical spine respectively.

    This is the position that we will have to maintain during the movement.

    Once here,

    Remo in low pulley
    The low pulley paddle is an ideal accessory for working at high repetitions without the limitation that can sometimes cause fatigue in spinal erectors, which would happen in a row with a bar.

    Side elevations
    Side elevations are probably the most important exercise for the development of our side deltoids.

    This is because the peak of the arm of the moment in this muscle is between 90 and 105 degrees of shoulder abduction, precisely the movement that reproduces this exercise.

    Side with bar
    To make a good seat, we begin by flexing and driving our hips back to immediately follow them by flexing our knees.

    Once you have reached the maximum depth during the previous phase, it is time to start the promotion. Push with your hips and knees with power up and backwards, but without the bar moving away from a vertical path. Think of pushing the bar with your back back as you push the floor under you with your feet.

    This exercise is ideal as a leg accessory to accumulate training volume, which is what we are doing, without too much joint fatigue or central nervous system.

    As indicated in the video, run the descent without your spine bending.

    Romanian dead weight
    The Romanian dead weight begins by holding the bar to the width of the shoulders or slightly higher. The feet should be separated to a width similar to that of the hips with the tips pointing to the forehead and the knees should remain with a minimum bending throughout the movement.

    The movement begins by pushing the hips back as the bar descends through our thighs to just below the rounds approximately. During the movement, we remember to maintain the alignment of our spine by maintaining the Lordosis and natural schifosis in the lumbar and cervical spine respectively. At this point we will notice a stretch in our ischiosurals and begin to extend our hip as the bar rises in contact with our thighs.

    Femoral cure
    Since ischiosurals not only participate in the hip extension as in the previous case, but also in the knee bending, we chose this exercise to work it fulfilling this function.

    In the video you see the variant of femoral curl lying down but there are machines where it is performed sitting or even standing unilaterally. Do it as you wish.

    Dead bug
    In the dead bug we must ensure that our lumbar column does not extend. It will be the weight of our own legs that will cause a moment of extension in our column being our core that you countered this effect.

    If it is very difficult for us to do it with both legs at once, we can first extend one knee and then the other.

    In Vitónica Δ Everything you need to know about the fullbody routine to train at the gym

    Why do I exercise now more weight than before? The traditional scale may not tell you the whole truth

    Images Δ iStock

    Videos Δ Ninolift, Powerexplosive, Anabel Avila, Pablo Pizzurno, Bazman Science, ScottHermanFitness, migimnasiotv, Ariel Couceiro González

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