6 Things You Should Know if You Workout
If you’d like a little guidance on how to workout and optimize your gains, this is the post to read.
If you are a seasoned gym rat (you can be considered as one when you start shouting inappropriate slurs for all the other gym rats to hear), you can probably skip this post and go read something by Charles Bukowski. I think his approach to life is pretty dope.
But if you would like a little guidance on how to workout and optimize your gains, stay with me. I promise it is going to be helpful. Granted, not as helpful as Charles Bukowski’s advice to often carry things to read so that you will not have to look at the people.
Anyway, here are six things you should know if you workout.
1. You need to know these 3 fitness terms
Progressive overload, hypertrophy, RIR/RPE.
Arguably the most important part of your training is progressive overload which means workouts that increase in difficulty over time.
If your workouts don’t have this, there are only two ways it can go and both have “holy shit, what am I doing wrong here?” in them. READ: You are not going to build muscle and get stronger. So:
- Lift heavier weight over time
- Do more reps with the same weight
- Use better technique (e.g. greater range of motion)
- Slower lifting tempo (emphasizing the eccentric part of the exercise)
- Add pauses at the top or bottom of the range of motion (I am a big fan of a 3-second pause at the bottom of leg press, hack squat, split squat, and RDL)
Then we have “hypertrophy” which stands for muscle building.
This is how you should train most of the time if your goal is to get the best physique possible. Whether you want to build muscle, lose fat, or maintain, hypertrophy training is the way. You just adjust your calorie intake based on the goal. Training stays the same.
The last one is RIR/RPE or reps in reserve/rating of perceived exertion (RPE is a scale of 1–10, 10 being max effort while RIR is how many reps…