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