Free Workout Guides

This guide is for people who are new to working out.

There are some simple things people use to get started; some of these are the FITT and SMART principals.

FITT stands for:

F: Frequency, how often you are going to the gym (ex: 4-7 times a week).

I: Intensity, how hard are you going to push your self?

T: Time, how long are you going to spend at the gym (ex: 45 minutes).

T: Type, What type of exercises are you going to achieve at the gym, for that day (ex: Bench press, Incline dumbbell press, ect...)

SMART stands for:

S: Specific, what are you going to do to attain your goal?

M: Measurable, how are you going to achieve it?

A: Attainable, do you believe you can achieve this goal.

R: Realistic, is your goal realistic (ex: if you have never run in your life, don’t try and run a marathon in 2 weeks of training).

T: Time, how long are you going to spend at the gym (ex: 45 minutes).

Also, some points to consider when working out
ALWAYS breath during exercises (sounds silly eh?). Most people hold their breath during exercises. This is not a good idea. You should always breathe out during the most difficulty part of the exercise (ex: The upward push on the bench press).

• NEVER use weightlifting belts.
• Weight Lifting belts are designed to push your abs closer to your back and intern helps you lift more weight.
• This is a bad thing. Over time you lose the ability to stabilize your self.
• Eventually over several years of using the weightlifting belt (especially if you forget it one day) then you will torque your back and be injured for a long time.

The only times the belt should be used is in a power lifting competition for 1 max lift.
Can be used for body building purposes, but I would recommend not using it.

Types of grips:

• Pronated grip - Palms down (palms are away from your face)
• Supinated grip - palms up (palms are toward your face)
• Neutral grip - Palms lateral (thumbs point toward your face)
• Alternated grip - one hand pronated, one had supinated
• false grip - When the thumb is on the same side as the fingers
• Closed grip - Any grip where the thumb is on the opposite side of the fingers

Best/Worst grips to use:

• Pronated grips are usually use best in exercises such as bench press, shoulder press, lateral pull downs, clean and jerk, ect...
• Supinated grip aure best used in exercises such as dumbbell curls, can be used for lateral pull downs, but often not., ect...
• Neutral grip are usually used best in exercises such as seated row (although for seated row, people often use pronated and supinated as well), tricep kick backs, ect...
• Alternated grip is best used for dead lifts, this grip is the best for holding on to something. Also, is the best grip for spotting.
• False grips should Never be used, theres a good chance it can fall out of your hands because of lack of support for the fingers. The reason its used is because it relieves some of the stress on the wrist. Often used for bench press.
• Closed grip should be used all the time with either pronated, supinated, neutral, alternated grips.