Welcome to Game Strength Insider!
Last time we talked about nutrition and the importance of eating clean whether your goals are geared toward muscle gain or fatloss. As time goes on, you’ll learn the intermediate and advanced guidelines for all of the main components to muscle building and overall fitness.
But let’s start with some basics:
The GSI Weight Training Overview
My guess would be that you’ve done some sort of weight training before. Maybe you did it back in high school as part of gym or your sports training. Or perhaps you and your friends used to link up and lift weights on your own. If this is the case, there’s a good chance that you learned some wrong techniques. It’s not your fault so don’t take it personal. But you do need to forget about those bad techniques so you get good results.
Here are some of the top bad techniques and advice you’ve heard…
Focus on your chest and arms. Yes, of course you need to do lifts for your pecs and guns. But if you just focus on these parts, you’re going to have a really unbalanced look. So be sure to work your whole body, including legs, back, shoulders, abs, chest and arms.
Lift heavy. Really heavy. Sometimes ego comes into play, and we spend a lot of time seeing just how much we can lift…once. Forget about that. Instead, focus on using a weight that you can lift about 8 to 12 times before you fatigue.
Spend hours in the gym. You probably don’t have the time to do this anyway Which works out because it’s bad advice. That’s because your muscles grow while you’re resting, not while you’re lifting. So you don’t need to spend a lot of time in the gym to get great results.
Now letâ€™s talk about what you SHOULD do:
Get used to weight training. For the first few weeks of training you need to get your muscles used to lifting weights. That being said you should start with weights that you can easily lift about 15 to 20 times. Try using these weights for a week or two than start hitting heavier weight.
Choose the right weight. Once you’re warmed up and used to lifting, then choose a weight that you can lift 8-12 repetitions before your muscles fail. Don’t worry about what others in the gym are using – just focus on your own lifting.
Do the right number of sets and reps. You’ll do 8-12 reps for each set, and then rest for a minute between sets. From what Iâ€™ve noticed over the years is that a vast majority of people will do two to three exercises per body part and three sets per exercise. More on this later.
Always warm up. Spend at least 5-10 minutes doing light cardio before you work out. Then do a few lifts using light weights and high reps. Once you feel loose and the blood is flowing, start liftinâ€™.
Work Smarter. Safety first. Learn the proper way to do the lifts so you donâ€™t get hurt. Watch yourself in a mirror whenever possible. And if it’s a dangerous lift or a heavy set, be sure you have a spotter.
You know what to do next – Get after it! Get to the gym and start lifting!
If you haven’t been hitting it in a while, remember, to start light for a week. During this conditioning period you can do full body routines (an exercise or two per all body parts), or you can alternate between the upper and lower body. But the point is, get your body used to lifting.
That’s all for now,