Golden Triangle for Workout

A Golden Triangle to streamline your workout session

                                                                             Reps

 

                                                        Pace                                        Form

·       Reps:

The number of repetitions you do per set (Reps). When we talk about Reps majorly two things come in to picture, bulking phase and cutting phase.

Bulking: The agenda in this phase is to gain muscle mass, to increase the size of the muscle, one targets lower reps and heavier weights. Target 9-12 reps.

Cutting: The agenda in this phase is to gain the cut/shape of the muscle, one targets higher reps with relatively lower weights.  Target 14-17 reps.

Always remember, never put your rep count below 9. (Why? We will talk about that a little later.)

·       Form:

Frequently overlooked concept, every exercise has a form. The form ensures the proper concentration of the muscle fibers thereby producing more strain on the muscle which is the ideal target of an exercise. Yes! Exercise is meant to strain the muscles.

The bad form of exercise not only hampers the target but also results in unnecessary muscle strains. Exemplary while performing a bicep curl people tend to go heavy compromising the form (mistake 1) in addition to that some use the support of the back or push mechanism to accommodate the weights (mistake 2) which badly impacts the lower back and can even lead to back pain.

In simple terms, lack of form is a progress killer and a pain gainer!

·       Pace:

The number of exercises performed per session can be termed as the pace of the workout. An essential and game-changing factor. Also, one way to measure a person’s stamina is to measure his/her pace, the more one can do in a particular time frame determines the relative stamina.

Ideally, the gap between sets should be 30-60 secs and the rest interval between two different exercises should be 2-3 mins. This pace ensures the proper concentration of muscle and results in the burning sensation one can feel in the muscles (highly satisfactory).

However, this factor is least bothered by many, quite typical deviations which hamper pace are talking inside the gym, use of mobile (just throw your mobile away), worrying about the music playlist etc.

So, a fruitful workout session is the one that balances out all the three essential factors which would eventually result in clean gains.

Reps + Form + Pace = Intense Workout = Greater Gains & Strength

NOTE:

There are exceptions to this,

Some supersets require one rep per item, usually performed by stage competitors before the show. Then there are compound workouts that may deviate as per one’s trainer. But generally, for a normal person, the above-mentioned formula works just to perfect. This is the fundamental framework of strength training.

Proper planning before the session will not kill the time in the gym, target to complete the session within 45- 75 min.

I hope this would have an impact on your training, enjoy the workout, and target for that burn in the muscle group.