The question comes up often. Is registration in a gym
necessary? Indeed, many strength training exercises can be practiced at
home with very little equipment. So what are the real benefits of a
gym? Do we progress faster indoors and why?
Equipment
In the weight rooms, there are many machines that both target different muscle groups but also adapt the resistance to the contraction . In our article dedicated to muscle development training plans Gain muscle mass: basic principles we explain that the workload of the muscle is essential in this type of training. You will indeed have to perform series of ten movements which corresponds to a load of around 75 to 80% of the muscle's maximum resistance (RM).
Depending on the muscle groups targeted, this is not always easy! Take the example of squat-type reinforcement. If you do a series of 10 downhill runs with both legs and no additional load, the muscle effort is unlikely to be intense enough to build muscle volume effectively. But there are always tips: use static or dynamic prefatigue ! What is that ? Stand on one leg and bend the knee. Descend relatively low and stay in position without moving for 10 seconds. Always keep the other leg in the air and go straight through a series of 10 slow-speed ascents and descents.
What happened ? You have exhausted the muscle's resources by pre-fatigue before soliciting it over a series of 10 movements. It is a very relevant alternative to the press machine that is usually found in the weight room.
On
this same exercise, you can make a different variation: always resting on one
leg, go down relatively low and perform small movements of knee flexion, with
few amplitudes while maintaining a significant flexion of the
knee. Continue like this for 10 seconds then follow up with a “classic”
series of larger bending movements at a slower speed. This is called dynamic pre-fatigue .
For
each muscle group, arrangements are possible. All you need is a little
imagination! If you want to strengthen yourself effectively at home, a
minimum of equipment seems essential all the same: dumbbells, TRX-type exercise
strap, pull-up bar. Remember, there are a lot of things you can do at
“body weight”. Machines are not always required to obtain interesting
results!
Coaching
One
of the big interests of weight rooms is the coaches. They will give
you advice on how to avoid injuries and how
to use the machines correctly. They can guide you on specific training
plans .
Unfortunately,
in reality, they are often understaffed in theaters. Do not choose your
room only according to the price but also according to the staff.
Coaches
bring their knowledge and experience , but
also motivation, essential to continue and progress over the long term!
Motivation
To
get real results, it takes time. At the risk of disappointing you, forget
the miracle cures, the physical transformations in 6 weeks! You will have
to change your lifestyle, but not just for a month!
Motivation
is therefore essential and must be sustainable. Many believe that signing
up to a gym will "force" us to go to make the membership
profitable. Is this argument valid? Some sports halls display
alarming statistics: between 50 and 80% of new registrants in January no longer
come from March… On average, new registrants come to the gym 4 times.
The practice of CrossFit has been booming in recent years. It offers group sessions with new challenges to be constantly taken up. The principle of group emulation seems to work more. It is therefore an interesting alternative to “classic” weight rooms from the point of view of motivation.
In summary, registering in a gym is not at all an obligation to progress in bodybuilding. The reinforcement will be effective without or with very little material, provided that adaptations are found. Achieving your goals depends above all on you and your motivation ! So at work, don't give up, don't let go!