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Plain answers for the gym

13 articles

Plain answers to the questions people actually ask in the gym: how to split your week, when to add weight, how to warm up and when to take it easier. Each article takes one question and answers it properly, so you can use it on your next workout.

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Articles

13 articles

10 min readHow Long to Rest Between Sets, by GoalHow long should you rest between sets? 2-3 minutes on squats, presses and rows, 60-90 seconds on curls and raises. A table by exercise and by goal.Read
7 min readMuscle Soreness After a Workout: What to DoSore after a workout? It shows up 12-24 hours later, peaks on day 2 and fades in 3-5 days. Should you train when sore, what helps and when it's an injury.Read
8 min readHow to Lose Weight at the Gym: A Beginner PlanHow do you lose weight at the gym? Lift first, cardio after, three days a week, and aim for 0.5-1% of body weight a week. A beginner week inside.Read
7 min readFirst Time at the Gym: What to Do on Day OneFirst time at the gym and not sure what to do? A simple day-one plan: 10 minutes of cardio, 5-6 machines, 2 light sets each. Plus what to bring.Read
6 min readHow Many Sets per Muscle Group per WeekHow many sets per muscle group per week? About 10 hard sets to start, 12-20 after a year or two. Over 2-3 workouts: 3-8 sets each, 2-4 per exercise.Read
6 min readHow Many Times a Week Should I Work Out?How many times a week should you work out? 3 gym days is enough to build muscle for most, 2 to start, 4-5 if you recover well. Each muscle twice a week.Read
8 min readPeriodization Training: Reach Your Goal FasterWhat is periodization training and why does it work? Blocks of 3-6 weeks, lighter weeks and test days. Linear vs undulating vs block, explained.Read
7 min readFull Body vs Split: Which One Should You Pick?Full body vs split: which should you pick? Full body for 2-3 gym days a week or as a beginner, a split from 4 days. Each muscle about twice a week.Read
7 min readProgressive Overload: Meaning and ExamplesWhat is progressive overload and when should you add weight? Five ways to make a workout harder and an example: bench 60 kg for 8-12 reps, then 62.5 kg.Read
7 min readDeload Week: What It Is and When to Take OneWhat is a deload week and when do you need one? A planned lighter week after 3-6 hard weeks: same exercises, fewer sets or less weight. How to do one.Read
7 min readWarm-Up Sets: How Many and How Much WeightHow many warm-up sets before your working sets? Usually 2-4, starting near 50% for about 10 easy reps. A worked example for an 80 kg bench press or squat.Read
6 min readWarm-Up Before a Gym Workout: What to DoHow to warm up before a gym workout? 5-8 minutes of light movement, then 2-3 lighter sets of the first lift. Plus leg day, bench and a cool-down.Read
7 min readHow Much Weight Should a Beginner Lift?How much weight should a beginner lift? Light enough to keep 2-3 reps in reserve. A table for men and women in kg: a 70 kg man squats about 42.5 kg.Read

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