Training tips
Training Tips
Cyclone will help you get better, faster results from almost any training and diet routine. But if you're serious about building size and strength as fast as possible, you'll need a programme that's proven to work. To help you, our experts have compiled some tips, to help you get the most out of Cyclone.
What are reps and sets?
A rep (short for repetition) is one complete movement of an exercise, while a set consists of a series of repetitions performed without stopping.
How do I warm up for each workout?
You'll begin each workout with some form of steady-state exercise (such as walking, cycling or jogging) for 5-10 minutes. This is a warm up designed to prepare your body for the workout to come. Then, when you move to the resistance training part of the workout, make sure to perform 2-3 sets of each exercise using a light weight and higher (12-15) repetitions.
How do I use the Workout Sheets?
Take your workout to the gym with you. Use the recording and training diary as you progress in each exercise.
In each box, record the weight you lifted and the number of reps you completed. Then try to beat your performance in the next workout, either by using the same weight and doing more reps, or doing the same number of reps with more weight.
As soon as you're able to complete the prescribed number of sets and repetitions, then it's time to add weight to the exercise. When you do add weight, make sure to increase the resistance in small increments. A good rule of thumb is to add 5% or 5 pounds on each set to bulk up, whichever is the smallest.
Remember that a muscle will grow in direct proportion to the amount of work it's required to do, and if you keep on using the same weights for the same number of repetitions, you won't grow bigger or stronger.
How hard should I push myself?
In order to build muscle, one should aim to work at 70 – 80% of their 1 Rep Max. An individual’s 1 Rep Max is the maximum amount of weight one can lift in a single repetition for a given exercise.
How long should I rest between sets?
Rest for 1-3 minutes between sets. Take longer rest times (2-3 minutes) when you're using heavy weights and low reps (4-8 reps). Take shorter rest times (1-2 minutes) when you're using lighter weights and higher reps (9-15).
What should I do on my rest days?
Many people are tempted to do even more exercise on their days off in an attempt to get better, faster results. Don't make this mistake. Your body will grow only when it has a chance to rest and recover, and it can't do this if you're in the gym every day. A small amount of cardiovascular exercise, such as cycling or walking for 30-40 minutes 2-3 times a week is fine. But try to avoid any form of high intensity exercise, as this will put the brakes on your strength and muscle gains in the gym.
