Training articles

4 different ways to work strength in the gym

Gym training does not have to be monotonous and boring if you alternate the method of work.

Winter often increases the frequency with which we train in the gym and if we do not give some variety to the training they can end up being monotonous and boring. We tell you 4 options so that does not happen:

Muscle groups

This form of training consists of work one or two muscle groups every day, so that the training is more concentrated in terms of load and intensity for the same muscle, but with the limitations of fatigue.

You should give at least 48h rest to the muscle group worked before re-exercising.

Full-body work

Is work several muscle groups in the same session. Regarding the previous method, this way of working will allow us greater frequency of training since the fatigue and stress of the musculature is lower by providing intermediate breaks within the routine with the work of other muscles.

Likewise, the volume and the total intensity of training in a week may be higher than the previous method.

Functional work

This term encompasses more and more types of exercises without a clear limit of what we can consider functional or not. We refer to it alluding to whats Exercises performed with one's own body weight, with instability material, with elastic bands, medical balls, etc.

They are good resources for get out of the routine of machines and dumbbells, but you need experience and progression in the training to perform these exercises.

Strength + cardio.

Another good option is alternate full-body work or circuits where you do lower train and upper train exercises alternately, with small intense periods in cardio machines (tape, elliptical, bicycle, rowing). In this way of working you should bear in mind that the work of hypertrophy (8-10RM) with the work of maximum aerobic power (95-100% VO2max) presents interferences when producing both opposite peripheral adaptations, so it is not convenient to combine them in the same session.

Our advice is not that you alternate freely this type of training, but that you have knowledge of different forms of work and professional searches that guide you towards your objectives.

Laura García Cervantes

Dra. Science of Physical Activity and Sport

Club Trikatlón Tres Cantos Sports Director

Triathlon and Swimming Senior Trainer

Paratriathlon Specialist Trainer

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