Five Gym Rules to Live By

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Stressed? Short on time? Need to exercise?

Follow these rules to get the most effective workout in the least amount of time.

1. Multi-joint exercises. When time is of the essence, choose exercises that engage more than one muscle group. For example, instead of doing lateral raises (which only engage the deltoids), you should do the shoulder press (which engages the deltoids and the triceps). As another example, choose squats (which work the quadriceps and glutes) over leg extensions (which only work the quads). By choosing exercises that involve more than one joint, you can recruit more muscles in less time.

2. Minimize rest periods. Have you ever been in the gym and found your mind wandering to better days? Days when you were strong, svelte, and could eat anything without consequence. Well, the gym isn't the place for reflection. (I think there's some kind of pool for that.) Instead of doing nothing between sets, do an exercise that works the opposing muscle group. For example, do a set of pushups followed immediately by a set of pull ups. Repeat this sequence until all sets are complete.

3. Avoid the machines. When you use fixed path machines, you are forced into an unnatural position. Many of these machines require the use of both limbs, which hides any muscular imbalance that may be present. They also provide so much assistance that fewer muscles are engaged and range of motion is limited. When possible, opt for free weights to work your muscles at varying angles and to correct any muscular imbalances.

4. Plan your workout. If you mindlessly walk into the gym, your workout will most likely suffer. You'll find yourself staring at people in spandex, walking around aimlessly, or losing focus during your set. When you have a clear purpose, your brain will signal to your muscles that, "It's business time". Need a game plan? Designate a day for each body part.

5. Change it up. To continue to see results, your muscles must be stressed. This concept is the Principle of Overload: a system must be exercised at a level beyond which it is accustomed to achieve a training effect. How do you do that? Vary the intensity, duration, or frequency of the specific exercise. You must ALWAYS challenge your body to avoid hitting a fitness plateau.

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