1 - Full Body Workout using Machine Based Exercises
The exercises in this workout have been placed in a specific order so that it works the larger muscle groups with complex movements first with the smaller muscle groups and abdominals at the end of the workout. The reason for this is that the smaller muscles and your core abdominals are already worked to a degree by assisting the larger muscle groups at the start of the workout. You would tire much quicker and get less from your workout if you worked the smaller muscles first. Sticking with the order of exercises will allow you to achieve more rapid gains.
2 - Why Machines
Gym machines help the absolute beginner to get a feel for weight training in a safe controlled environment. They do have their limitations and if you want to progress then you will need to move on to free weights at some stage. Training with free weights requires a certain amount of core strength, coordination and balance which may not be possessed by a beginner. This is where fixed path gym machines come into their own by helping to develop initial strength, posture and technique which is vital before moving on to free weights.
3 - Start with Muscular Endurance
Muscular endurance sets the foundation for a strong toned physique. This workout is the first stage on the progressive journey to increases in strength and muscle size.
4 - Minimum of 12 to a maximum of 20 Reps
Weight should be added each week systematically to get stronger and build more muscle. This is easier when doing 5 reps. The increases in weight should be kept small and the focus on maintaining good technique.
5 - 30 to 60 Seconds Rest
Because the workout intensity is relatively low and the focus is on endurance, then the types of muscle fibres used for this workout will recover relatively quickly. A short recovery period of between 30 and 60 seconds should be taken between each set of exercises. Progression in muscular fitness can be made by gradually reducing the rest time between sets from 60 seconds to 30 seconds. A quicker recovery time indicates an increase in overall fitness.
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