If you are thinking about working with a trainer, it may be very beneficial for you. However, you have to make sure to find one that will best help you achieve your bodybuilding goals. A good personal trainer will ask you what your workout goals are. This is a smart think to ask, because there are different workout routines for different goals. The most common goals are lowering body fat percentage, increasing strength, gaining muscle mass, developing high levels of definition and striation, and rehabilitating an injury.
Communicating Your Goals
The key to getting the most out of bodybuilding with a trainer is to determine what exactly it is that you are looking for and to communicate that to your trainer as clearly as possible. Saying “getting in shape” is probably not the best answer because it can be interpreted as losing body fat and gaining some strength. However, if your goal is to get in shape by putting on 30 pounds of muscle, then the trainer will be better able to develop a bodybuilding workout to accommodate you and help you reach that goal. See the difference? Always be clear when defining goals. Showing the trainer a picture of what you are aiming for could work just as well.
Deciding on the Best Approach
Over the years there has been a constant wave of different strength training techniques that have come onto the bodybuilding scene and just faded away. A good bodybuilding trainer will be able to stay away from the gimmicks and use tried and tested methods instead. Listed below are concepts that comprise a good solid bodybuilding workout routine. You will want to discuss these things with your trainer so that you can both decide on the best approach to reach your personal bodybuilding goals.
The intensity of the exercise and the recovery after the exercise are the two main components of strength training which make up the ‘training frequency.’ If your goal is to increase functional muscle size in the shortest period of time, then infrequent, short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger is what is needed.
Research has repeatedly shown that muscles overcompensate- thereby becoming stronger- up to a week after the previous workout, if the muscles have been trained to failure. Remember, it’s not the training volume but the intensity and recuperation that are important when it comes to gains in strength and muscle.
-Exercises Per Session
Scientific tests have revealed that people only have a limited amount of readily available energy to use for a weight training session. These tests have shown that blood sugar levels (available energy) drop dramatically after 20 to 30 minutes of high intensity training.
Since people only have a short period of time to train before blood sugar levels drop, exercise selection is crucial. This is why it is best to use multi-joint or compound movements since these offer the most training exertion for the available amount of time. In other words, if we train many muscles simultaneously, we use our available energy more efficiently. The main muscle groups of the body can be worked hard. Your trainer should have plenty of knowledge about which exercises, compound or otherwise, are right for you.
-Number of Sets
After performing one complete set of an exercise to total failure, it should be very unlikely to generate the same force and intensity for another complete set of the same exercise. If you’re able to generate the same force and intensity for the second set then it’ll be apparent that not enough effort had been put into the first set. You will need to raise the intensity level you put out for the first set.
If you gave all your effort on the first set and work your muscles hard to total failure (e.g. you can’t move the weight after the last rep) then it won’t be necessary for further muscle stimulation on that specific exercise. Contrary to popular belief, volume training with multiple sets is not more effective! The latest research shows that single set training is as beneficial as multiple set training. One-set training decreases the chances of over-training and allows you to save more energy for other exercises required during the workout.
-Number of Repetitions per Set
Finally, a trainer can help you create a bodybuilding workout by determining the number of repetitions you should be undertaking for muscle gain, strength training, or weight loss, whichever your goal may be. Cycling intensity through changes in repetitions and weight throughout a cycle of several weeks is an effective way to maintain progression and avoid training plateaus.