There are a lot of things important to keep in mind when working out, but we managed to find seven that are by far the most important ones.
1. Nutrition
Nutrition is the first one on the list because it's vital to have a good sense of nutrition if you want to reach your workout/fitness goals. Hit your Macros (Protein, Fat and Carbohydrates) everyday to get the most out of your workouts. If you're struggling to hit your protein goals, consider using protein powder (or incorporate more protein naturally in your diet). Here's an article on protein powder.
Besides Macros, calories are another thing that can help you gain or lose weight. In sports terms, you can bulk, cut, or stay maintenance. Here's an article on bulking and cutting. A lot of the time, people think that eating less calories automatically translates to a loss in fat. Unfortunately, eating way less calories than you should doesn't only make you lose fat, but also does so many unwanted damage to your body. It can decrease your muscle size, lead to eating disorders and you will lose a substantial amount of energy because calories are your body's fuel. So if you want to lose weight by cutting calories, please check out the guide on bulking and cutting to do so safely.
Doing sports and working out go a long way but without the right nutrition it won't have as good of a result as it could when you combine it with the right nutrition.
2. Train each muscle group twice each week
What we mean when we say muscle group is for example your biceps or quads, not "arms" or "lower body". Recommended is to train each group 2-3 times each week, two being most ideal.
What this does is that it makes sure you don't put too much strain and pressure on your muscles so they have time to recover and grow. A good way to split up these groups is to figure out which workout plit you want to use.
Three of the most known and used workout splits
Full body, when you train once or twice a week but ideally include every group of muscle on both days. This one is most often used by people who have little time or just don't want to workout more often than one or two days. It's also often used by beginners because it is easiest to remember. You don't have to remember which groups of muscles to train: you can just do all.
The upper body - lower body split for when you train two, four or six days a week. One day upper body, the next right after that day lower body with then one or two days of rest and then repeating it. For example, Monday and Thursday upper body and Tuesday and Friday lower body. On upper body days you train all muscles in your upper body (as might've been clear) like chest, triceps, back, shoulders etc. Lower body can include your lower back, hamstrings, quads etc. This one is used most often.
Push-pull-legs split (PPL) for six days a week with one day of rest. Day one and four are push, in which you do exercises with muscles that grow by pushing exercises (shoulders, chest and triceps). Day two and five are pull for muscles which grow by pulling exercises (back, biceps, lats and traps) and day three and six is leg day. This one is usually used by people who've worked out for a longer time or have those six days available to go to the gym.
It can also be done three days a week for those with less time.
3. 10-20 sets per muscle per week
10 to 20 sets per muscle is recommended per week to promote optimal muscle growth. Spread it throughout the week depending on your workout split, don't do 20 sets of bicep exercises one day a week and then quit. Spread it out as you wish, but don't make it too uneven. If you decide on the upper body - lower body split, a good thing might be to do 7 bicep sets on Monday and 7 on Thursday which will give you a good 14 sets a week.
4. Less reps, more weight
This one is most important for weightlifting/bodybuilding focused people. The people who train to gain strength rather than aesthetics. The more reps you do, the more defined you get but you won't gain as much muscle, less reps can mean you get a little less defined but gain more strength. Supplement this by bulking (or cutting if you're seeking muscle definition).
5. Work your full body
Not everyone likes leg day, same as some people don't like upper body workouts. Doing them anyway will result in a more balanced look and overall better physiology, hence the recommendation to work your full body rather than just a part of it. This isn't to say you have to go as hard on the part you like less as the part you do. It's fine if you do a bit less, but do some exercises nonetheless.
6. Cardio
A well known myth is that doing cardio will burn your muscles. To some extent that does have some truth to it, but only if you do cardio excessively and every day with no weight-lifting. A good guide to follow with cardio is around two or three days a week of 15 minutes higher instensity cardio like running or cycling and everyday 30 minutes of low intensity cardio like walking. Combined with strength training it'll only help define your muscles, not burn them away.
7. Be consistent
Maybe the most important one of all. Consistency is what can make or break your routine - seriously. It's fine if you can't workout one day because you're hanging out with friends or a week of no exercise because you're on vacation, but consistency is the best thing you can do to make your workouts have effect.
If you're entirely new to working out and you've just gotten a gym-pass, it can be as simple as just showing up, walking around the gym to check out some equipment (or filling your bottle) and leaving, as long as you do that every time you're supposed to go the gym, eventually you'll start to work out because you're there anyway. Having that base down makes all the difference.
At Apollo Sports Society, we believe that a healthy lifestyle begins with the right mindset and tools. Whether you're a seasoned athlete or just starting out on your fitness journey, our strength training programs and workout plans can help you achieve your goals.
And to support your fitness journey, we also offer a range of high-quality fitness clothing and workout clothes, designed to help you look and feel your best while you train. Our clothing is not only stylish, but also functional, featuring breathable fabrics and supportive designs that can help you perform at your best.
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