Get This Weight Training Program at Men's Health. Keep your muscles off balance. When they get used to lifting a certain amount in a certain way (sound like your workout?), they stop growing. A weight training program that never changes also creates strength imbalances; that's unproductive and dangerous. This doesn't mean you have to master the incline behind- the- back modified Slovenian triceps windmill. Just do your usual exercises, but use different combinations of sets and repetitions. What follows is a guide to different kinds of sets and how they produce different results, from trainer Craig Ballantyne, C. S. C. S., owner of workoutmanuals. Plug this into your weight training program and see the surprised- -and supersized- -reaction you get from your muscles. Straight Sets. What they are: The usual- -a number of repetitions followed by a rest period, then by one or more sets of the same exercise. Why they're useful: The rest periods and narrow focus of straight sets help add mass and build maximal strength. As long as you rest enough between sets (1 to 3 minutes), your muscle, or group of muscles, will work hard two, three, even five times in a workout. How to use them: The start of your workout is the best time to do straight sets, regardless of your experience level, Ballantyne says. Your energy and focus are high at the start, so it's the best time to execute difficult moves. Perform three straight sets of six to eight repetitions of a challenging exercise like the bench press, pullup, or squat; aim to do the same number of repetitions in each set, with either the same or increasing amounts of weight. Supersets. What they are: A set of each of two different exercises performed back- to- back, without rest. Why they're useful: Supersets save time and burn fat. You can multitask your muscles- -for instance, working your chest and back in one superset and legs and shoulders in another. Lifting heavy weights in a short time period increases the rate at which your body breaks down and rebuilds protein. This metabolism boost lasts for hours after you've finished lifting. How to use them: Insert a superset at any time in your workout. To involve the most muscles, pair compound exercises- -moves that work multiple muscles across multiple joints.
For example, combine a chest press with a row, or a shoulder press with a deadlift. To save more time, pair noncompeting muscle groups, such as your deltoids and glutes. One muscle group is able to recover while the other works, so you can repeat the set without resting as long. Trisets. What they are: Three different exercises performed one after another, without any rest in between. Why they're useful: Trisets save time and raise metabolism. A single triset can be a total- body workout in itself, like our 1. Here's two basic weight training routines, one for overall strength and the other for power. Simple, full body lifts - that WORK! Try them out and start getting stronger. These sample weight training programs are designed to build basic strength. For weight training programs that develop muscle mass, explosive power or strength endurance see the main strength training. Http:// This beginner weight training program will start you up on the right path. Visit my website http:// for my free advice. Minute Workout in Malegrams. How to use them: Trisets are a good workout for at home (or in an empty gym), because you need to monopolize equipment for three exercises. Do basic exercises that hit different body parts- -like bench presses, squats, and chinups. Perform a warmup set using 5. Then repeat the triset two or three times, using weights that allow you to perform eight repetitions per set. Rest 1 to 3 minutes after each triset. Drop Sets. What they are: Three or four sets of one exercise performed without rest, using a lighter weight for each successive set. Also called descending sets or strip sets. Why they're useful: Drop sets are a great quick workout, fatiguing your muscles in a short time, getting your heart going, and giving you an impressive postworkout pump as your muscles fill with blood. How to use them: Use drop sets when you're pressed for time. Don't do them more than three times a week; you'll get so tired you won't be able to accomplish much else. Start with a warmup, using 5. Now use the heaviest weight you'd use for eight repetitions of that exercise to perform as many repetitions as you can. Drop 1. 0 to 2. 0 percent of the weight and go again. Continue to reduce the weight and go again, always trying to complete the same number of repetitions (even though you won't), until your muscles fail. Circuit Sets. What they are: A series of exercises (usually six) that you complete one after another without rest, though you can do some cardiovascular work (such as jumping rope) between exercises. Why they're useful: When you use weights, circuits can be a great total- body workout. But they're most valuable without weights as a warmup of the nervous system, joints, and muscles, Ballantyne says. Because a circuit stresses the entire body, it's more effective than a treadmill jog, which primes only your lower body. How to use them: You'll annoy the other guys at the gym if you do an entire workout based on circuits, because you'll monopolize so many pieces of equipment. But one circuit is quick and effective. If you're using it as a warmup, you need only your body weight or a barbell (see . Or use just a pair of dumbbells and circuit- train at home where you won't annoy anyone. Workout Routines Database: 1. Free Workout Plans. Selecting the right workout routine is crucial for reaching your goals. People who don't choose the right plan are setting themselves up for failure. Here are our top 8 tips for selecting a workout. Select a workout routine that's designed for your experience level. Many people who are just getting started lifting still choose workout plans that are designed for experienced lifters and pro bodybuilders. You will get much faster results from a plan that suits your experience. If you're just starting out, find a beginner workout. Be clear about your goals. When we polled our readers and asked their main goal the highest response was “build muscle and lose fat. Unless you're a beginner or taking steroids, this is extremely hard to achieve. Think about your goal before selecting a workout routine. Do you want to build muscle or lose fat first? Do you want to improve your sports performance? Do you want to increase endurance? The clearer you are about your goal the easier it is going to be to find the right plan and the better your results will be. Think about your lifestyle and select a workout that fits. Don't try and fit a 5- 6 day workout routine into your already busy lifestyle. You would have been better off with a workout plan that only requires 3 days in the gym. Think about how much time you can realistically put in working out. Choose a workout routine you know you'll be able to stick with for the full duration. Most workout plans are designed for a set period. You're not going to get the best results if you only follow the routine for 4- 5 weeks. This is something you should definitely look out for in periodization routines as the workload often increases as you progress through the workout. Know your body type before selecting a workout plan. Most new lifters don't understand how body types affect results. It's important you understand your own body type and what workout to use to maximize results. Have realistic expectations. You've seen the magazine covers and fitness models on Instagram. Don't expect these results in the first 3 months of training. If you set your expectations too high you're bound to lose motivation and give up. These people have often been working out for over 1. So set small goals for improving your physique and don't compare to others. Pick a plan you can do with a workout partner. Motivation is key to long term results in all aspects of fitness. Training with a partner is awesome. Workouts are more fun and you can keep each other motivated. Choose a workout partner that is slightly better than you. Meaning, if your goal is fat loss, they're slightly leaner. If your goal is muscle building then they're slightly bigger and stronger. This will bring out your competitive spirit as you try and match them when you're training. Read reviews/comments on workouts before trying them. Our workouts database has over 2. Often people will talk about the results they have got after using a plan. Read these comments and see if the comment author has similar goals to you. You can have the best plan in the world and if you don't back it up with the fuel you need for your goal you will not succeed. Use our BMR calculator to calculate your calories then check out our fitness nutrition section for diet plan, articles and recipes.
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