Safe Guide: How To Workout - Tips by Ex NFL Draftee Adam Muema

rayelite8 (51)in #fitness • 6 years ago (edited)

Coming from always working out as a kid until the age of 26 (now) I have learned a few things after returning to lifting weights from a 4-month break. One is, even though I was pound for pound strongest on my college team; being within the 1200 lbs club which is an accumulative weight lifting of bench press, squat, and power clean and even received an NFL invite to the combine, with aging and taking breaks, I must consider even though I still have that beast mentality I am no longer who I use to be. Though the objective when lifting weights or exercising is to prevent injury in the past couple of years I have experienced minor injuries and noticed a use for warm-ups and proper training. So taking things from a different angle but constantly seeking to progress, I will give you an example workout range when getting started or returning back to the gym.

A good thing to do is find a max so you can decide how many reps and sets you should do. A max is pretty much a lift you can perform for ONLY 1-3x

Once that number is discovered depending on your goals you will decide from the results. Example goals would be strength, size, or endurance which all have 3 different rep ranges.

Considering that you are training someone else you should always do a warm-up and do not exceed rep or set ranges that can cause injuries such as a hernia, hemorrhoids, or other strained and torn muscles.

Once you get a good warm-up set that does not to burn you out before the workout then you can choose a rep and set range of desire.

I usually start with doing 3 sets of 8 reps or 4 sets of 8rep depending on how I am feeling but I began with 15 then 12 then 8 for 3 to 4 sets.

Depending your goals you usually break for about a min considering I am an athlete but I say no longer than 2 minutes but you know how you will feel so do not keep going if you are on the urge of passing out.

Always remember to breath during sets and try to have someone to spot you if you can. This allows your brain to get more oxygen and or you to feel more comfortable to push yourself because you have help as opposed to possibly injuring yourself if you do not know what you are doing.