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Ok my friend, I have one question for you…when was the last time you changed any of your weight training workouts? Perhaps it was last week, or maybe last month. What’s that you say, “Why do I have to change my weight training workouts, I like working on my chest!” or, “I need to do squats for my legs!” That’s fine, I’m not asking you to stop working specific body parts or muscles. I’m asking you to change the exercises for those body parts or muscles. Maybe you don’t want to change the exercises, then you should change the way in which you execute your exercises.
Here is the reason why. Your muscles have a memory. When you constantly do the same exercises
in the same way, you are not challenging the muscles anymore. Your muscles recognize the movement and will not work to their full potential. Therefore, you won’t see any results!
Ideally, you’ll want to change the exercise for that muscle group. You will still work all the same muscle groups, but just in a different way. This will stimulate the muscles and challenge them. Not only change the exercise, but change the way you execute the exercise. Perhaps change the speed up or down. The slower the speed, the more resistance for the muscles and the quicker the results.
If you are not sure how to change up your weight training workouts, this is a perfect time to get with a Personal Trainer to set you up with a new routine. They will ensure that you are executing the exercise with proper form so you achieve the maximum results.
Weight training workouts should be varied and constantly changing to keep your muscles stimulated. Weight training workouts should vary your weight, your equipment, the tempo and the frequency to help eliminate boredom and maximize results!
It can be some real eye candy if you have some shapely biceps. Specific weight training workouts can help you achieve the toned and trained bulging biceps. The number one rule for building bicep muscles is not to over train them with set after set of curls. Rather, do hard weight training workouts for your back muscles and then hit a few sets of bicep curls.
The biceps have only 2 heads, and they respond better from a push/pull motion from back trainings. Biceps are the secondary muscle group used when working back. So chin ups and rows, hit the biceps perfectly. You’ll build strength and size with this type of weight training workout.
Do some hard back training for 4 weeks, then for a couple weeks, hit the biceps hard. This way the biceps won’t be as fatigued and you’ll be able to increase the weight. This will help with your back workouts when you resume with hard weight training workouts for the back.
If you have limited time for your weight training workouts, allow me to introduce or renew you to the knowledge of Supersets. Supersets are weight training workouts that exercise opposing muscle groups back to back without rest. For example, you could do a set of chest presses and immediately do a set of back rows with a machine. Rest between the “super” sets. Then repeat the chest press/back row combo 2 more sets, while resting in between SETS, not between exercises!
I always find I can get thorough quick full body weight training workouts using supersets. When my schedule gets crazy and I have a finite amount of time for a workout, the superset always works for me. The opposing muscle groups are: chest/back, hamstrings/quads/glutes, biceps/triceps, and shoulders.
Always keep the mighty Superset in mind for quick weight training workouts!
Weight training workouts are also varied and they help you accomplish different goals. If you want to build lean muscle mass, I suggest progressive overload. Be sure to check out the main page of my website on building muscle mass www.Fitnessfromthepro.com I can also blog on that in the upcoming days.
However, one of the weight training workouts, I’m talking about today is all about drop sets! Drop sets are a good way to increase muscle strength, endurance and prepare you for the next stage of your weight training.
Drop sets start out with the maximum amount of weight you can handle for a certain number of repetitions for your first set. The second set, will drop the weight (drop sets) by 10 % and increase the number of repetitions. The third set, again lowers your weight limit and increases the number of reps. Keep doing this, till you cannot push/pull anymore weight and your muscles are fatigued. There are no breaks between sets, that is your muscle endurance.
Go ahead and throw in drop sets every now and then, to stimulate those muscles. By doing drop sets you can gradually make continued gains in your weight training workouts!
There are a few tips to keep in mind with your weight training workouts. You can do a full body workout, which is doing one exercise per body part. The other way you can use your weight training workouts to your advantage would be to split up the body part exercises for separate days, which would be called a split routine.
If you are going to use the split routine be sure to breakdown your weight training workout with opposing muscle groups like, chest/back, legs/shoulders, biceps/triceps. You could also breakdown the routine into chest/triceps, back/shoulders/biceps and just legs. There are a number of combination’s that can be done with your weight training workouts.
With a split routine you can do many different exercises for one body part on the same day, thus isolating the muscle group more complete. Which ever weight training workouts you decide on, allow 24 hours for rest and recovery for that muscle group.
Weight Training Workouts
There are so many different weight training workouts that you could do, I can see where it could be overwhelming and confusing. The first thing you have to do, when developing a weight training workout, is define your end goals. For some, their weight training goal might be to build muscle. Other goals could be to develop strength, endurance or just toning.
There are different weight training workouts to help achieve each goal. The workout used to build muscle is completely different than it would be for developing muscle endurance. Even the routine you would use for men and women would be augmented. For instance, men just like to work their chests and arms, whereas, women concentrate more on their legs…go figure. So, determine your goal, and come back here or www.Fitnessfromthepro.com for more info on how to get there!
Weight Training Workouts
Whenever you are performing or going to perform weight training workouts there are several guidelines to follow:
- Execute a minimum of 8 separate exercises for each major muscle group.
- Execute 1 set of each exercise to fatigue.
- Your repetition range should be between 3 and 20 optimally between 8-12.
- Execute your repetitions at a safe speed with a full range of motion.
- ALWAYS execute each and every exercise with proper form and technique.
- Maintain normal breathing (don’t hold your breath).
- Weight Training Routines should be at least 2 or 3 nonconsecutive days of the week.
- Connect with a partner who can spot you, motivate and critique you.
These guidelines are safe and the industry norm while executing weight training workouts!