How to Train in a Gym

Your workout routine should be tailored to your goals. In this article, we’ll share some tips on what workouts will work for different goals, as well as some general exercises you can do on your first visit to the gym to help you feel comfortable working out.

Straight set method

In this method, you will practice with the same amount of weight with the same number of sets. Specifically, with 100kg of bench press weight, you will practice for about 3 sets (12 reps/set)

It can be seen that Straight set is the basic training style that most advanced exercises later are built on this method. Therefore, this training form is recommended for "newbies" who are just learning about the gym.

Pyramid set method

In the list of gym training methods suitable for beginners, the Pyramid set is an exercise that many people love to choose to apply in the process of getting acquainted with this bodybuilding sport. The big plus of this method is that it does not depend on equipment. Simply put, you can use any type of weight that you are familiar with to practice, such as dumbbells, dumbbells barbells, etc.

Pyramid set focuses on creativity and the ability to practice diligently. The way to practice is not too difficult, just choose one or two favorite weight lifting exercises, practice a certain number of times, then slowly reduce to 1 time. The effect of this exercise on the body is very significant because, in the last round, you will practice at a high weight level and high intensity. Pyramid is an effective bodybuilding method, helping to increase muscle and reduce fat quickly, at the same time, improving health very effectively.

MaxOT method (Maximum Overload Training)

MaxOT is an abbreviation for Maximum Overload Training, which means a training program that "maximizes overload" of the muscles. The principle of this exercise is to overload a muscle group by lifting heavy weights with low volume. MaxOT helps to strengthen and consolidate muscle groups quickly, so this will be a suitable exercise for those who do not have much time to exercise during the day.

To perform the MaxOT method, you need to follow these steps:

• Practice 6 - 9 heavy sets for each muscle group, each set lifting 4 - 6 heavy weights. You should practice 1 - 2 muscle groups a day. The rest time between sets lasts from 2 - 3 minutes.

• Spend about 35 - 40 minutes each day to practice.

• A muscle group is rested to recover for about 5 - 7 days.

• After 8 - 10 weeks of persistent training, you should spend about 1 week to rest all muscle groups.