How to Design Your Own Weight Program With Your Home Gym
The healthiest and most efficient way to shed fat and gain muscle is through proper diet and consistent exercise. Keep yourself motivated to consistently exercise by creating an exercise program and sticking to it. There are countless variations of weight exercise programs that can be designed depending on your ability, fitness goals and the type of home gym you have.
Instructions
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Design Your Own Weight Program With Your Home Gym
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Purchase a home gym. A home gym is several exercise machines built into one structure. They all use cables that pull weights for resistance. As a result, it does not matter if your fitness goal is to get more cut or bulk up, each home gym can be used to help achieve your goal. The main differences between home gyms are the slight variations between which exercises they offer and the quality of the construction.
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Read through your home gym manual, and educate yourself on the different exercise options your home gym provides. There are many different types of home gyms and not all offer the same exercise machines. It is important to be familiar with your home gym in order to understand which exercises you can and cannot do.
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Decide what you want out of your weight program. Each weight program should be specifically tailored to your fitness goal. A program that helps you bulk up is different from one that helps you lose weight.
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Look through your schedule and try to find at least three days a week when you can consistently use your home gym. The best way to maintain your weight program is to have a set and stable schedule.
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Choose two to three exercises per muscle group to incorporate into your weight program.
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Write out a weight program in which you workout two to three muscle groups per workout day. Make sure you give yourself at least two days of rest before doing any exercises that place strain on those same muscle groups. For example, you can do chest, shoulders and back on Monday. Then do your leg work on Tuesday, exercising your hamstrings, butt and quads, followed by a day of bicep and tricep exercises.
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Tips & Warnings
If you are trying to put on weight and gain muscle, lift more weight with fewer reps. Aim for four to five sets of four to six repetitions per exercise, and use as much weight as you can, while still being able to finish your reps.
If you are trying to lose weight and get leaner, lift lighter weights and do as many repetitions as you can. Aim for three to four sets of 12 to 18 repetitions per exercise.
Always remember to do a warm up before starting to exercise, followed by a cool down after each workout, to help prevent injuries and reduce the tension caused by soreness.
References
Resources
- Photo Credit behind gym man image by Pavel Losevsky from Fotolia.com
