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How to successfully complete each training session?

How to nail every workout

It’s back to school, back to work, classes, and good resolutions! Like many people, you will certainly take a subscription to a gym to get in shape, build muscle or lose fat. But if you’re just starting out, how do you know what’s going to be most effective for you? How to train according to the objectives you want to achieve ? Wikifit takes stock of the ideal training dose for muscle building, mass gain or cutting. Follow the leader !

training for muscle development

training for muscle building

Muscle building is a process where training and diet are dedicated to gaining muscle volume without gaining fat, and without noticeable weight gain. The goal of this process is to maintain a very low level of body fat, and especially not to take it during the progression phase.

The number of exercises

For optimal muscle development, choose 5 exercises for large muscle groups such as the back, chest, thighs and shoulders. For small groups like the arms, 3 or 4 exercises are enough.

The choice of exercises

For large muscles, choose two core exercises and three isolation exercises.
For small groups, choose two core exercises and two isolation exercises.
BACKING : Rowing bar bent bust, T-Bar / Vertical pull wide grip, tight grip, straight arm pull.
PECTORALS : Barbell bench press, incline dumbbell press / face-to-face press, pec deck, pullover.
SHOULDERS : Seated barbell press, standing military press / Dumbbell lateral raises, dumbbell or pulley birds, low pulley chin pull.
QUADRICEPS : Squat, Oblique press / Leg extension, forward lunges, unilateral press
HAMSTRINGS : Deadlift with straight legs / seated, lying or unilateral leg curl
BICEPS : EZ barbell curl, dumbbell curl / Larry Scott desk, low pulley curl, concentrated dumbbell curl.
TRICEPS : Front bar, dips / Extensions with the high pulley in pronation, supination and rope.
ABDOMINALS : super sets, intensive circuits with little rest.

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The number of series

Do 4 sets for core exercises and 3 sets for isolation exercises.

The number of repetitions

Stay in a bracket of 8 to 12 reps. Do 8 reps on polyarticular exercises and 10-12 reps on isolation exercises.

rest times

Take rest times not exceeding 1’30.

The distribution of muscle groups

To properly recruit all the muscles during the week, plan your sessions as follows:
Monday : Pecs / Triceps / Abs
Tuesday : Dorsals / Biceps / Glutes
Wednesday : rest
Thusday : Shoulders / Hamstrings / Abs
Friday : Quadriceps / Calves
Saturday and Sunday: rest or cardio

training for mass gain

Training for weight gain

Mass gain is a phase where the training program and diet are dedicated to strong muscle development, involving significant weight gain. Moreover, this phase is often called “weight gain”. In addition to a high-calorie diet, rich in proteins, carbohydrates and good fats, training must be specifically built on basic exercises and rather heavy loads.

The number of exercises

For mass gain, the training volume is much smaller than in a muscle building phase. Indeed, it is necessary to give time to the muscles to recover well before starting on the next series, the loads being proportionally heavier.
Choose one core exercise and two isolation exercises per muscle group.

The choice of exercises

BACKING : Deadlift or Rowing bar bent bust / Vertical pull wide grip, horizontal pull tight grip.
PECTORALS : Barbell bench press / Pulley press-a-vis, pullover.
SHOULDERS : Bar press / Lateral raises, birds.
QUADRICEPS : Squat / Oblique press, leg extension
HAMSTRINGS : Straight Leg Deadlift / Extended Leg Curl
BICEPS : Curl bar EZ / Pulpit Larry Scott, concentrated curl
TRICEPS : Dips / Extensions high pulley, kick-back low pulley or dumbbells.

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The number of series

Do 6 series on the polyarticular movement, which is the basis of your session, then 3 series on each of the 2 isolation exercises.

The number of repetitions

On the basic exercise, do sets of 6 reps. On both isolation exercises, do sets of 8-10 reps.

rest time

Take 3 minutes of rest during your polyarticular block, and 2 minutes on the isolation exercises.

The distribution of muscle groups

Monday : Dorsals / Rear shoulders / Trapezius / Abs
Tuesday : Pectorals / biceps / Abs
Wednesday : Rest
Thusday : Shoulders / triceps / Abs / Lumbars
Friday : Quadriceps / Hamstrings / Calves
Saturday and Sunday : Rest

Workout to burn fat

Workout to burn fat

Fat-burning workouts require a higher volume of training than bulking, with significantly reduced rest times. The aim is to limit muscle recovery in order to potentiate the secretion of growth hormone, which facilitates the mobilization of stored fatty acids.

The number of exercises

Choose two core exercises and 3 isolation exercises for large muscle groups, 2 core exercises and 2 isolation exercises for small groups.

The choice of exercises

BACKS : Rowing bar bent bust, T-Bar / Vertical pull wide grip, tight grip, straight arm pull.
PECTORALS : Barbell bench press, incline dumbbell press / face-to-face press, pec deck, pullover.
SHOULDERS : Seated barbell press, standing military press/ Dumbbell lateral raises, dumbbell or pulley birds, low pulley chin pull.
QUADRICEPS : Squat, Oblique press / Leg extension, forward lunges, unilateral press
HAMSTRINGS : Deadlift with straight legs / seated, lying or unilateral leg curl
BICEPS : EZ barbell curl, dumbbell curl / Larry Scott desk, low pulley curl, concentrated dumbbell curl.
TRICEPS : Front bar, dips / Extensions with the high pulley in pronation, supination and rope.
ABDOMINALS : super sets, intensive circuits with little rest.

The number of series

Perform 4 sets on the core exercises and 3 sets for the isolation exercises.

The number of repetitions

Despite what you might think, doing sets of 20 reps won’t make you dry faster. Stick to rep increments of 10-12 reps, but watch recovery times carefully.

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rest times

Respect rest times not exceeding 60 seconds. Return to your workstation after 30 seconds of rest.

The distribution of groups

Monday : Pecs / Triceps / Abs – Cardio 20 minutes (increase in increments of 5 minutes every week)
Tuesday : Dorsals / Biceps / Glutes
Wednesday : Cardio 30 minutes
Thusday : Shoulders / Hamstrings / Abs – Cardio 20 minutes
Friday : Quadriceps / Calves
Saturday and Sunday: Rest or cardio

For a successful and effective session, respect the following principles:

Tips to follow for a good weight training session

  • Your session should not exceed 90 minutes, warm-up and abs included.

  • Take rest periods of 2 minutes for the work on the basic exercises and 1 minute for the isolation movements.

  • Avoid talking between sets. Watch your rest time!

  • Perform a few dynamic stretches between each series, on the muscle group recruited.

  • Consume BCAAs during and after your session.

  • Don’t do cardio before strength training. You can do it after, or on non-strength days.

  • Do not stretch during your warm-up. Stretch during your rest periods between sets, after training or in the evening when you are quiet at home.

  • Be specific about your choice of fillers. For example, if you need to do a set of 12 reps, the load should match what you can deliver over 12 reps. Not 8 or 15.

  • For more details on choosing which exercises to perform by muscle group, see Wikifit’s guide to strength training by muscle group.

Also to read

Mass gain: the training program

Building Muscle: The Workout Program

Guide to training basics and nutrition for ectomorphs

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