The main goal of this workout is to develop a foundation to prepare you for the move on to free weights where you can really start to work on increasing your strength and muscle mass. It works the whole body in one single workout.
Training for muscular endurance at this stage helps to condition the muscles and tendons ready for the next stage.
This workout is aimed at complete beginners to weight training who wish to achieve an increase in strength and muscle tone. This is Workout Level Rookie or above.
The exercises in this workout have been placed in a specific order so that it works the larger muscle groups with complex movements first with the smaller muscle groups and abdominals at the end of the workout. The reason for this is that the smaller muscles and your core abdominals are already worked to a degree by assisting the larger muscle groups at the start of the workout. You would tire much quicker and get less from your workout if you worked the smaller muscles first. Sticking with the order of exercises will allow you to achieve more rapid gains.
Gym machines help the absolute beginner to get a feel for weight training in a safe controlled environment. They do have their limitations and if you want to progress then you will need to move on to free weights at some stage. Training with free weights requires a certain amount of core strength, coordination and balance which may not be possessed by a beginner. This is where fixed path gym machines come into their own by helping to develop initial strength, posture and technique which is vital before moving on to free weights.
Muscular endurance sets the foundation for a strong toned physique. This workout is the first stage on the progressive journey to increases in strength and muscle size.
Weight should be added each week systematically to get stronger and build more muscle. This is easier when doing 5 reps. The increases in weight should be kept small and the focus on maintaining good technique.
Because the workout intensity is relatively low and the focus is on endurance, then the types of muscle fibres used for this workout will recover relatively quickly. A short recovery period of between 30 and 60 seconds should be taken between each set of exercises. Progression in muscular fitness can be made by gradually reducing the rest time between sets from 60 seconds to 30 seconds. A quicker recovery time indicates an increase in overall fitness.
Do this workout at least 2 times per week up to a maximum of 4 times per week. Allow at least 1 full day's rest between each workout for adequate recovery.
It is suggested to continue with this workout program for a period of 6 to 8 weeks. By the end of this initial period the exerciser should be better prepared to progress on to a free weights program.
All exercises should be completed with proper technique maintaining good posture
throughout. Use technique and posture failure as an indicator as to how challenging
you find the resistance or exercise position. Optimize the resistance and exercise
type according to your own ability.
It is important to incorporate exercises that cover all major muscle groups into
your main workout to ensure a balanced program. Focusing too much on one muscle
group can cause muscular imbalances.
Taking these guidelines into consideration means that you will get far more from
your workouts, advance quicker and help reduce the risk of exercise related injury.
Always seek professional advice from a qualified fitness instructor before attempting
any exercise or workout.