Muscle your way

A gym can evoke a variety of perceptions in people. For some, it is the ultimate and ideal environment for chiselling that perfect six-pack. For others, it could seem a nightmarish maze of machinery and barbells that does not translate into anything logical.

Neck deep in the fitness industry for the last 20 years now, I have realised how important it is to understand the environment we are training in and how imperative it is to approach every session with a comprehensible plan if only to ensure that no effort is invested in vain.

Gymnasiums have a combination of free weights and machinery to aid users in every aspect of their workout. Keeping in mind that a good balanced workout is crucial to getting fit, the secret lies in how best you split the training schedule to suit the various muscle groups in the body. This is done to give every group the required attention it deserves as opposed to a haphazard and unplanned regimen that will not only fail to achieve results, but also cause serious bodily injury.

To help you get the maximum out of your time spent at the gym, I have separated some of the key muscle groups as well as the important machines and free weights that can be used to develop them. I am confident that the understanding will make you feel right at home in your favourite gym, the next time you commit yourself to a disciplined workout.

Cardiovascular Training:

It is extremely important to include cardio training into your workout; cardio helps build up your heart rate as you warm up for your workout, Some useful ways to approach cardio training are:

Ascent Trainer. With this machine, you guide the range of movement. Short or tall, you can work to your own stride length and exercise on an incline. This makes for a great progression from the Elliptical Trainer.

Treadmill. If you’re lacking motivation or results, then try one of the pre-programmed workouts or see a personal trainer to structure an effective session.

Upright Cycle. So easy to use, adjust the seat height jump on and start pedalling.

Recumbent Cycle. This is great for people who require back support when training. There are numerous programmes available to ensure you stay motivated and achieve your health and fitness goals.

Your goal: Get a routine that matches your mindset

Legs:

Through the years, I have noticed that with a lot of individuals, the trend had been to focus entirely on the upper body. In the bargain, the legs are ignored. In the long term, this can prove detrimental. Legs are your major support unit and these need to be strong and in shape in order to complement the rest of your body.

- Leg extension. This isolates the muscles on the front of the legs, fundamental for developing good toned thighs.

- Leg press. This machine will work practically every muscle from your hips downwards.

- Upright squat. Perfect for either toning or building your legs, it focuses on the thighs as well as the calf muscles. The equipment helps complete a well-rounded leg workout.

- Calf raiser. One of the best machines around with core focus on the calf muscles. With this addition, you will start to see your calves develop in no time.

Upper & Lower Back:

Your upper and lower back plays a key role in ensuring you have a strong and solid posture. A good balanced workout will incorporate a strong back routine. Here are a few support structures for the upper body.

- Back extension. This will strengthen your lower back and keep your core balanced.

- Lat pull. Use this machine to help achieve the athletic triangular body shape. This can help make your waist look smaller by broadening your upper body.

- Diverging lat pulldown. Similar to the Lat Pull, the handles move further apart as you pull down. This will allow fuller movement, more muscle worked, and more calories burnt.

Chest & Arms:

There are a number of ways to achieve this.

- Arm curl. Use this to sculpt your “guns”, great for isolating and working the bicep muscles.

- Cable crossover. A great way to tone both your biceps and triceps and see those cuts starting to show in no time

- Incline & Decline press. This will help give your chest the definition that you have always been looking for.

- Pectoral fly. This machine will help shape and tone your chest.

Abdominal & Full Body:

The ‘6-pack’ washboard abs is something we all yearn for. Additionally, a strong core helps with your overall body support. Throw in a couple of generic full body exercises, and you are set for a good workout.

- Cross trainer. This is a simple piece of equipment, which gives you an engaging full body workout. It works your upper and lower body, whilst also engaging your core. Have you used this machine before? Why not try going backwards!

- Abdominal. Want to work towards a flat stomach or have washboard like abs. This machine is a great start; maximise your range of motion to engage your entire abdominals. Apply clean nutrition and the results will almost be immediate.

- Rower. A great machine to develop all-round fitness. Start at a moderate pace, as it’s easy to tire yourself out.

- Abdominal crunch bench. Bored of doing sit-ups on a mat? Using this can help you complete a few more reps and get you closer to your goal.

I cannot emphasise enough that fitness does not have to be an agonising chore. It is something that must be thoroughly enjoyed, every step of the way.

I do agree that barbells and machines are not for everyone, the same way that free weights and aerobics are not suited to all. The secret lies in identifying a great routine that matches your body and mind-set and then tackling the rest in the best manner possible.

There is a routine out there for every single person. Finding it is the route to your fitness goals.

- Nathan Brown, Group Exercise
Manager, Fitness
First Middle East
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