Developing a workout routine is not a Herculean task as many people portray it. In most instances, people always overthink it instead of going with a simple workout. Just like most things in life, simple is always better.
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To simplify your weight training regimen, ensure you focus on compound muscle movements. For a head start, here are the significant exercise groups that should guide you and some exercises to include in your strength workout routine.
- Upper Body Push
Exercise under this category generally focuses on working your upper body, that is, your chest shoulders, triceps and upper back. Some of the workouts include push-ups, bench press and the overhead press.
- Upper Body Pull
These exercises target the muscles of your shoulders, biceps and back. The muscles work as you pull weight towards your torso. Examples of movements under the upper body pull category are pull-ups and rows.
- Lower Body Push and Pull
Under this category of movements of your lower body, muscle groups such as legs, hamstrings and glutes are exercised. Exercises under this category include squats, split squats, lunges, deadlifts and hip thrusts.
The What and Why
First things first, when you are tailoring your training regimen, your goal should be improving your overall fitness levels. In simplified terms, the workout routine should focus on fatiguing your muscle tissues to intensify healthy development and growth.
With that being said, your training routine should lean more towards precision and quality. A minimalist approach leans towards efficiency blended with effectiveness.
The traditional deadlift looks at putting your body strength to the test by lifting as much weight as you can off the floor. When you are doing the deadlift, it is essential to keep the bar close to your legs. The reason is to avoid straining your lower back.
To start with, ensure that the instep of your feet is directly under the bar with your toes slightly pointing out and knees flexible. Additionally, if you are doing reps, pause and reset. Don’t let the bar bounce off the floor.
Barbell Bench Press
Lie with your back on a bench. Hold the bar with arms shoulder-width apart. While at it, ensure that you squeeze your shoulder blades close together as much as you can.
Traditional Powerlifting Squat
Place the bar on your shoulders blades. Slowly, lower yourself down. Assume you are sitting down with your knees straight out. Once you reach down, using your hip reflexes, stretch yourself back and repeat.
Place your hands on a training mat with palms facing down and fully stretch your legs behind you. Raise your torso away from the mat while supporting yourself with only your hands and toes. Hold the position for some time before lowering yourself down while making sure you don’t lie on the floor. Make sure you maintain a flat back. Additionally, tighten your abdominal muscles.
Bend over Row
Grab some weights with an overhead grip and bend forward so that your chest is parallel to the floor. Row the dumbbells towards your neck. Make sure that you squeeze your shoulder blades.