Health & Nutrition Health and Nutrition - February 2018.edcoan.ir - Page 75

Not all the exercises need the same emphasis. Whichever one you place first in the workout is your main lift – the one that if you had time for nothing else would get the job done. It must be a compound movement that requires maximum effort (this will always be a variation of a squat, deadlift, or press). Your main goal is to get stronger on that lift, and that, in turn, will make all your other goals more achievable. Your second exercise in the routine is called your secondary lift. Like the main lift, it works a lot of muscle mass across multiple joints, but it doesn’t need to be done as heavy or hard. You can do more sets and reps here with less intensity. Any other exercises you do are assistance moves. These simply work the muscles you’ve already hit in a different way, or work muscles that act in opposition to them to promote muscular balance. They’re typically done with high volume and low intensity. In the previous example, the overhead press would be your primary lift of the day, the front squat would be secondary, and the pull-up is the assistance move. STEP 2: CHOOSE YOUR GOAL To get bigger and stronger, you need a blend of heavy training and a fair volume of work. To fit our three-lift example, go for a lot of reps on the assistance lift over the course of multiple sets. A rep scheme like five sets of five is a foolproof strength plan for main