Good morning Steemit!
In the previous chapter we explained in detail how to divide macronutrients into a diet according to your goal; today we will see how to set up a basic gym workout.

Let's start!

---

First of all, I would like to clarify that training is almost the same regardless of the objective; in fact what counts for fat loss or muscle build is exclusively caloric intake as we have seen in previous chapters. The only difference will be a possible addition of cardiovascular activity in the cutting phase.

---

That said, let's start with the training frequency:

How often I need to train?

---

photo source

---

Each muscle should be trained whenever it recevered from the previous training. No sooner or later.
We can not know precisely cause it depends on both the caloric intake and the intensity we produce with our workout, but usually 3 days of rest are enough.
So a 4-day subdivision training could be broken down as follows:

• Monday: upper body
• Tuesday: lower body
• Wednesday: rest
• Thursday: upper body
• Friday: lower body
• Saturday: rest
• Sunday: rest

Now that we know how to divide our workout, the next question will be:

What should I do at the gym?

---

photo source

---

Each muscle must be trained in a productive way with the right exercises.
Initially when the muscle is stronger, should be used excercises where it is possible to load as much weight as possible to give more muscle load. These exercises are called "compound exercises" , which means that many muscles are involved with these exercises at the same time.
When a good initial boost to muscle is given, then more concentrated exercises should be used for that muscle given, called "isolation excercises", used to maximize its capabilities.

Let's go even further in detail by looking at the various exercises for each muscle:

PECTORALS:

• compound: bench press
• isolation: cable flyes

DORSAL:

• compound: pullups or barbell row
• isolation: Pullover

SHOULDERS:

• compound: military press
• isolation: lateral raises

BICEPS:

• compound: barbell curl
• isolation: concentrated curl

TRICEPS:

• compound: dips or close grip bench press
• isolation: French press or push down

QUADRICEPS:

• compound: squat or leg press
• isolation: leg extension

HAMS:

• compound: Stiff leg deadlift of leg press with high feet
• isolation: leg curl

Good! Now we know how to split the muscles over the course of the week and what exercises we should do.

We only miss one last thing:

How Much Should I Train?

---

photo source

---

We do not talk about time, but sets and reps.
Usually 6/8 repetitions are used to train both strength and hypertrophy, and 10/12 repetitions to focus only on hypertrophy and blood circulation with an outbreak of nutrients in the target muscle.
Less repetitions are made, the greater the weight, and vice versa. As a higher weight will have less risk in compound exercise due to the greater involvement of more muscles and joints, a smaller weight will be more suitable for isolation exercise.
Also fewer repetitions are performed, more sets will be needed and vice versa.
Simply , 5/6 series of 6/8 reps in compound exercises and 2/3 series of 10/12 repetitions in isolation exercises can be fine.
Perfect, we now know how to divide our training days, what exercises to do and even how to train!
In the next chapter, we'll talk about supplements: are they really useful?
We'll find out in the next episode, soon!

---

---