Gym Workouts and Gym Routines

I (Gym P) have added categories below for various gym workouts and gym routines that may be of interest. These are sample gym routines and gym workouts only. Your weight training should follow a gradual progression (as your planned season allows), with sensible transitions from one gym routine to another. I will cover more on periodization of weight training and training transitions amongst other articles on this website and will (in time) release an eBook detailing sensible process maps (gym workouts & gym routines) to follow with your training. However, in the meantime, DO NOT RUN BEFORE YOU CAN WALK! I say this because many newbies will adopt gym workout routines that are far beyond them and will therefore make little gains and increase their risk of injury.

Gym Routines

Toning Gym Workout Routines (for men)
Toning Gym Workout Routines (for women)
Endurance Gym Routines
Strength Gym Routines
Circuit Training WorkoutRoutines
Bodybuilding Gym Routines
Powerlifting Gym Routines
Sports-Specific Workout Routines

Tell me more about:

Gym Exercises
Gym Workout Routine Factors to Consider
Gym Workout Routine Upgrade Options
Advanced Training Methods
Fitness Workout Routines
Fitness & Strength Assessments

One Rep Maximum (1 RM)

Although quoting (as a guide!) a working percentage value of One Repetition Maximum (1 RM) amongst the www.gymprofessor.com sample gym routines, I (GP) would not typically recommend its use. The reason, most will train suitably for the given repetition range and, in this instance, testing is therefore unnecessary. It also must be considered that, if you are not used to performing low repetition with heavy weight, both psychologically & physically you may not be adapt to perform your 'best' 1 RM, which has resulted in predicted 1 RM (the Brzycki Formula being a common method). However, in certain circumstances - trend analysis, lackluster clients, deconditioned clients - testing 1 RM (or predicted 1 RM), and applying a percentage value for a given number of repetitions, can be sensible.

I have always found that 99% of people performing various fitness tests want to reference (compare) themselves against others or a unit of measure, strength being no different. Hence, below I've listed a commonly used reference chart used against eight commonly performed
gym exercises that relate to different muscle groups of the body. The reference chart provides a sensible unit of measure for most levels of fitness. That said, many reference charts have been developed with 'active' people in mind and, therefore, as may be expected anyway, many deconditioned clients are highly likely to achieve the worst scores possible (if a deconditioned client should be performing this fitness test at all).

Despite using the chart below for the last ten years, I cannot say (as I don't know) what organization is responsible for its publication. If, by chance, anyone reading this is aware of the college or organization responsible for the reference chart, please contact me, so that I may rightly attribute the chart to them.

When testing, it should be factored that some exercises and/ or exercise machines may vary from gym to gym. Likewise, you should factor and/ or make note of any other influencing factors toward either the lift or score for analysis. For example, as the analysis chart below uses bodyweight as a reference, an obese individual may score 'poor', but their main problem is likely to be their bodyweight, rather than their relative strength. Commonsense should be applied to your findings and analysis.

You should take note of the suggested pre-test precautions listed on the Gym Professor website. Notably (in relation to this particular fitness test), the client should have performed relevant stretches and several warm-ups sets prior to attempting their 1 RM. Also, a spotter should
be used at all times.

Please CLICK HERE for a printable version of the aforementioned reference chart.

Plyometrics

For many, many, many years exercises such as bounding, hopping, & jumping, have been used with warm-up and fitness drills for various fitness disciplines and sports, often exercising muscles and mimicking movements involved in those sports or disciplines (so, sport-specific exercises). This distinct method of explosive training is nowadays generally termed "plyometrics" and plyometric drills are commonplace to help improve athletic performance.

Plyometrics is based on the theory that a muscle will contract more forcefully following a pre-stretch because, although much of the energy used to stretch the muscle is lost through heat, a certain amount of elasticity will remain, and so aid the force of the contraction, subsequently, in practice, this will enable someone having performed plyometric jumping drills for several weeks, to be able to jump higher or further than they may otherwise have done.

Unknowingly, you probably perform many plyometric exercises when training for your sport, but, as with all things, it certainly helps your development to understand what you're performing and why and, if you're not performing certain drills, perhaps your performance will improve with their inclusion into your training regimen.

Below are examples of some plyometric exercises and drills, but, for further information, Donald Chu has written some very useful books, Jumping Into Plyometrics is a particularly easy to follow and useful handbook.

For more information on the following subjects, please visit GymProfessor.com:

Jumps in Place
Multiple Jumps
Standing Jumps
Depth Jumps
Bounding
Medicine Ball Drills
Box Drills
Sport-Specific Plyometrics
Recovery from Plyometric Exercise

Amino Acid - L-Valine

L-Valine is one of three BCAA's - the other two being L-Isoleucine and L-Leucine. Together they form the largest amino section of human protein (NOTE: About 33% of MUSCLE protein!) and are therefore vitally important for muscle repair. BCAA's are often sold in supplement form together and usually in a ratio of 2:2:1 Leucine:Valine:Isoleucine - for example: L-Leucine 500mg, L-Valine 500mg, L-Isoleucine 250mg - although some supplement manufacturers choose to have a greater ratio of L-Leucine.

Contraindications: Hallucination, Kidney & Liver Illnesses, Skin Irriations.

Food sources include: Meat, Dairy Products, Soy.

For further information, & plenty of FREE advice relating to diet, supplements, weight training etc., please visit GymProfessor.com

Basics about Steroids

There are three commonly known types of steroids - androgens (dominant male hormones), estrogens (dominant female hormones) and cortisones (often used as an anti-inflammatory drug). The most abundant androgen in men is testosterone. Increased testosterone is seen as beneficial for athletic performance because it influences our metabolism (body's processes) to increase muscle mass, strength, recovery & regulates less accumulation of body fat. Subsequently, men will typically display a greater muscle mass, strength & lower body fat percentage than women, although I know many women that would argue our ability of greater recovery.


The mention above of testosterone aptly brings me to the reason the majority of us, certainly if you're on a gym biased website like this, will associate the name steroid with anabolic steroids. Anabolic steroids (a subgroup of androgens) have primarily been designed as a synthetic copy of testosterone, albeit typically lower in androgen properties. So, encompassing all the "good" aspects that testosterone brings - muscle growth & recovery - while downplaying the "bad" aspects - oily skin, acne, baldness, body hair etc. This is not to say that users of anabolic steroids will not experience androgenic side-effects, as androgen levels will still be increased and, certainly if higher doses are taken, the risk is greater increased. We'll discuss this further (& other side-effects) on GymProfessor.com and future blog posts.

Visit GymProfessor.com for more information on the below subjects:
Are steroids illegal?
Why do people take steroids?
Various types of steroids.
Side-effects of steroids.
Other performance enhancing drugs.
Training drug free.
How steroids are dealt.

Amino Acids - L-Aspartic Acid

Something (L-Aspartic Acid) that's cropped up a few times recently during the joyous explanation of the Krebs Cyle (Citric Acid Cycle), as oxidation of L-Aspartic Acid plays an intermediate role in the eventual production of ATP.

Fatigue can be experienced if levels of L-Aspartic Acid are too low. Again (as mentioned with other amino acids), your general sources of protein - dairy products, beef, poultry, eggs - are all sources of L-Aspartic Acid and should provide enough L-Aspartic Acid. L-Aspartic Acid's relationship (if too low) to fatigue means that it's often advertised in supplement form to reduce exercise induced fatigue and increase stamina. Again, L-Aspartic Acid's individual importance does not outweigh the recovery benefits of a varied and sufficient intake of protein.

For further information on nutrition & nutritional supplements, please visit GymProfessor.com.

Minerals

Minerals help to regulate our metabolic processes. Minerals cannot be synthesised in sufficient quantities by the body and so they must be received from our diet (in trace quantities). Subsequently, those with poor diets (& not in some cases) may be deficient in certain minerals and suffer ill-effects associated with those deficiencies. Despite many active people having a healthy diet, active people are perhaps more aware of what effects depletion of certain minerals can cause, which can become more apparent with vigorous exercise, therefore, many sports people will supplement a multi-vitamin and mineral as a matter of course.

Dietary minerals are inorganic compounds. Some are scientific minerals, such as salt, whereas others are elements, such as zinc and magnesium.

Visit the Gym Professor web site to find out more about the following Minerals:
Boron
Calcium
Cobalt
Copper
Chromium
Iodine
Iron
Manganese
Magnesium
Molybdenum
Phosphorus
Potassium
Selenium
Sodium Chloride
Zinc