There are a lot of nuances that go into making a great workout. You've got to consider things like reps, sets [1], weight, rest time, the phase you're training in [2], and what the end result is. Like we said, there are a lot of nuances.
To help improve your workouts, we spoke to Gunnar Peterson [3], NSCA, CSCS, and MitoQ [4] partner. Gunnar told POPSUGAR that you should train in all planes of motion to really get the most out of your sessions. He explained the three planes like this: "Sagittal, which is moving forward or backward; frontal, which is side to side; and transverse, which is rotating."
Most people tend to train in the sagittal plane — think reverse lunges [6] and bicep curls [7]. This isn't terrible, but Gunnar did advise doing more movements in the frontal plane with exercises like lateral lunges [8] and lateral arm raises [9]. He also recommends doing more exercises in the transverse plane, such as a rotational ball slam [10] and the low to high woodchop [11]. Why are these planes so important? Because, "Your life is in all those planes," Gunnar said.
When you rotate to put your seat belt on or grab something from the backseat, you're moving in the transverse plane. When you sit down on your couch to catch up on your favourite reality TV show, you're moving in the sagittal plan. When slide to the middle of the train (as you should!) to make more room, that's moving in the frontal plane.
The next time you hit the gym, be sure to include these three planes of motion in your workout.