3 Elements of a Successful Workout

Hi! Lee Labrada here! I am often asked by people in the gym for basic tips to help them in their workouts. Here are 3 basic, but important essentials of weight training program:

1. Warming Up
The goal here is to heat up your muscles and tendons with lighter weights to get them elastic and ready for the heavier weights you’ll use in the “productive” heavier sets of your workout. This is important in order to prevent injuries that can stop your progress. Muscles are like rubber bands; warm ones are elastic and will stretch. Cold ones are brittle and will pop!
On cold days, do 10 minutes of cardio prior to lifting to raise your core body temperature.

2. Lifting

Stimulate, don’t annihilate. You want to stress the muscle enough to induce a growth response, but not so much that you over train it and break it down more than you can recover from. Think about sun tanning. The right amount will of sun will get you nice and tan. Too much results in a sunburn. Same with muscles! The right amount gives you growth. Too much makes you lose muscle.

The first thing to do is choose the right amount of weight. Select a weight you can lift about 10 times. By the 10th time, it should be difficult to lift.

  • This will take a little trial and error but you’ll quickly figure out how much you can handle
  • Each repetition, or “rep” should take you about 2 sec to lift and 3 sec to return to the start position.
  • Exercise until you cannot do another unassisted repetition—that’s called reaching positive failure.

3. Resting

  • Rest long enough to catch your breath between sets, before you begin your next.
  • General rule: this will normally be about 1 minute of rest for smaller body parts like arms and abs
  • And about 2 minutes for larger body parts like legs
  • Don’t rest any longer than you have to, but always listen to your body. Catch your breath before doing the next set.
  • You may want to purchase a stop watch to time your rest periods and train yourself to up to no more than “one minute” rest between sets.

Following your workout, consume a high carb, high protein mini-meal. I usually opt for a banana and a Lean Body RTD shake.

Save up to 50% in the Labrada Nutrition Store

Plus Get Our Weekly Newsletter crammed with Fat Loss, Fitness and Muscle Building Videos & Articles, FREE!
  • Male or Female

Facebook Comments

2 Responses for 3 Elements of a Successful Workout

  1. SERGIO CARMONA

    avatar

    October 12, 2010 9:54 pm

    THE OTHER IMPORTANT THING IN MY HUMBLE OPINION IS NUTRITION AND SUPLEMENTATION AND IN THIS AREA PEOPLE DON’T KNOW ENOUGH ABOUT THEM.
    I VERY APPRECIATED IF YOU GIVE US SOME INFORMATION, AS YOU ARE AN ICON IN OUR SPORT AND I ADMIRE YOU.
    THANKS FOR ALL YOU DONE FOR BODYBUILDING AND INSPIRE ME, SINCE I MET YOU IN URUGUAY – SOUTH AMERICA IN 1993
    SINCERILY YOURS
    SERGIO CARMONA

  2. Andrew Brown

    avatar

    October 18, 2010 11:15 pm

    Lee thank you for sharing this basic yet sometimes overlooked advice. Not warming up with cardio is probably one of the reasons I am on 20 days rest with a back injury as we speak! I love your no nonsense approach and appreciate your sharing. -Andrew

btn