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Archive for the ‘Weight Training Routines’ Category
Yesterday, we talked about how changing up your weight training routines are crucial to make any gains. TRX Suspension training is a great way to add variety to your workouts. The whole system comes with cables and harnesses and you use your own body weight as resistance. You can control how much assistance you want to as little support as possible. Some clubs actually have TRX classes.
We have recently added some permanent cables for those who want to supplement their weight training routines. It’s especially challenging to do push ups while holding on to the handles. Chest Flies are a challenge as well. Maybe you’d like to put your feet in the handles for a lower body weight training routine. The different combination of exercises are plentiful. Just another way to fire the muscles differently for further development and keeping your weight training routines fresh!
Weight Training Routines
There are many different types of weight training routines. There is the split routine, working a group of body parts one day followed by another group the next day. There is also the compound set, where you work a specific muscle group with several different exercises for the same muscle group to completely fatigue that specific muscle group. Supersets is a way to work opposing muscle groups without rest in between. Another weight training routine is circuit training. When we talk about circuit training, it usually is involving machines, free weight, or any type of resistance, moving from one exercise to another with minimal rest in between.
Today, let me introduce a variation of circuit training. Which includes throwing in cardio training intervals between the resistance training. This would be called a Super Circuit. You would still be moving from station to station or machine to machine. The difference would
be that the muscle conditioning segments, would be followed by cardiovascular segments, like the bike, elliptical machine, or the stepper. So the pattern for this program would be about 1 minute of resistance training followed by 2 or 3 minutes of cardio. By manipulating the time sequence, this workout could increase the utilization of stored fat as your energy source. Remember to keep the rest periods to a minimum to achieve the benefits you seek.
Circuit training has always been considered valuable for muscular strengthening and cardiovascular conditioning by seeing results in a shorter exercise time. This type of circuit training is a great way to add variety to your weight training routines!
Weight Training Routines
There are so many different weight training routines. Of course, it depends your fitness goals. I could also review a couple of them for you, as a refresher.
Fitness Goals:
To gain muscle strength and size: You’ll want to lift heavy with lower repetitions using the Pyramid effect. That is, start off with a weight you can execute effectively, but it’s hard for the 8th repetition. The next set would be to increase the weight and decrease the repetitions, to about 6. Again, increase the weight and reduce the reps. Keep doing that till you cannot lift, push, or pull the weight because the muscle (s) are so fatigued. Remember you have to break down the muscle fibers, so they can grow with rest.
You also want to be mindful of the amount of rest time between sets. When you are lifting heavy weights, you want to have longer rest intervals, maybe 2 or 3 minutes.
To gain muscle toning and endurance: You’ll want to use a lighter weight for a whole bunch of repetitions. Pick a weight that you can do at least 20 repetitions per set. There will be little rest in between sets, like 20 seconds. Go ahead and pick up the same weight and perform 20 more repetitions. Another 20 seconds of rest and then another set, with the same weight or lighter weight for 20 repetitions. Keep going to fatigue. Try to get as many sets and as many reps in as possible. The idea is light weights with alot of repetitions and little rest.
Circuit Training would be perfect for a weight training routine for muscle toning and endurance. Keep moving from machine to machine without rest in between. Follow the machines in an order where you perform a pushing exercise like a chest press, followed by a pulling exercise like the pullover.
I hope these 2 or 3 workout routines help you along with your training and fitness goals.
I cannot believe I haven’t mentioned these 2 popular weight training routines before now…better late than never I guess. I’m talking about the popular Les Mills’ “Body Pump” and Body Training Systems’ “Group Power” international programs! Both are fantastic weight training routines that target all the major muscle groups in 60 minutes to choreographed music.
There are other programs out there like “Urban Iron”, “Power Pump” or similar type programs which try to simulate both “Pump” and “Power”. Perhaps even in smaller gyms who can’t afford the above mentioned programs, there are instructors who try to incorporate their own style of these 2 programs.
I personally like both “Body Pump” and “Group Power” for safety reasons. Both programs have
professional staffs incorporating weight training routines that safely challenge the participants. I like that safety feature of these professional programs.
Let me also mention that the guys try and go “all testosterone” and lift heavy weights. This is a BIG mistake! I’ll tell you why. Most songs are about 4:30 to 5 minutes long, with repetitive movements. It’s not safe to lift heavy weights and execute proper form with so many reps.
These programs challenge you, tone you, and help you to build muscles. Look for a gym that offers these two programs and give them a try. Let the instructor know that it is your first time and she/he will help set you up and go over proper form with you. “Body Pump” and “Group Power” lay a great foundation for future weight training routines!