Strength
training is the most effective way to turn your body into a fat burning
machine and stay in great shape! It is the most productive form of exercise there is! In
order to be successful with strength training there are some basic principles that must be
followed if you want to receive the many benefits which strength training has to offer! The three most critical factors are progressive overload, intensity, and
recovery.
Progressive overload
simply means that you must force your muscles to work harder each time. That means you
can't use the same weight every workout, regardless of how many sets or reps you do. The
best way to do this is by attempting to increase the resistance / weight used and, or
increase the number of repetitions performed at each workout.
Intensity is also very
important. You must force your body to increase its strength. For example, if you
typically do 3 sets of 10 reps on the leg press at 115 pounds, and your legs are capable
of doing 16 reps, why is your body going to make any improvements? Your body will only add
muscle if you force it to work at a higher level than it is used to. The most effective
way to overload your muscles is to perform one or two sets per exercise, and continue each
set to muscular failure. That means continuing each set until no more repetitions are
possible. Challenge yourself!
Once you have overloaded the target muscle group you must then allow
for proper recovery and over compensation.
This means you must rest long enough to allow for recovery of the targeted muscle group,
the nervous system, refill glycogen stores (Energy stored within your muscles), and also
allow enough time for the muscles to make improvements or increases. This process takes
time. Generally, it takes between 2-7 days to recover from a strength workout! The harder
you work the longer it takes your body to repair. Don't short-circuit your progress by
strength training too often!
Basic Guidelines for Successful
Strength Training
Strength train no more than three times per week!
Perform 1-2 sets per exercise!
Choose 1-2 exercises for small muscle groups and 2-3 for large muscle
groups. (ex. 2-3 exercises for legs, back, chest, and 1-2 for arms, shoulders, etc.)
Choose no more than 8-10 exercises and work hard on them! . Always
keep a record of all workouts! . Take each set to failure or fatigue!
Perform each exercise SLOWL V! Force the muscle to do the work -- NOT
momentum!
As soon as you see a slow down in progress it's time to make a change
to your program!
Below are some sample workouts and frequently asked questions regarding
strength training.
Full-body Workout 1-2 x per week
(approx. 30-40 mins)
Lat pull-down 2 sets Chest press 2 sets Leg press 2 sets
Lateral raise 1 set Bicep curl 1 set
Triceps pushdown 1 set Leg curl 1 set
Leg extension 1 set
Upper / Lower Split
2-3 x per week (approx. 25-40 mins)
A. Upper
Seated row 2 sets
Shoulder press 2 sets
Lat pull-down 1 set
Pectoral fly 1 set
Lateral raise 1 set
Bicep curl 1 set
Triceps pushdown 1 set
B. Lower
Leg curl 2 sets
Glute machine 1 set
Leg press 2 sets
Leg extension 1 set
Frequently Asked Questions
Q. How do I lose the flab on
the back of my arm or my spare tire?
A. It is physically impossible to only
lose fat in one area. What you can do is decrease body fat by burning more calories than
you consume. Increase muscle tissue with strength training and burn more calories all day
long, even while you are sleeping! |
