October Article
Breaking the Weight-Training Routine
By Bev Hillman
Vancouver Personal Training
Last month we discussed the benefits of cross-training when doing your
cardiovascular workouts. Today we are going to discuss the many different
ways you can sequence your weight training exercises to provide great
results. Use of the same training program can often results in plateauing and/or overtraining not to mention boredom. The key is that every four to eight weeks you change the format you're using. Here are a few program options:
If you are just beginning, follow the ACSM guidelines for safety and
effective use of time. By working out twice per week, with 10 exercises
that target all of the major muscle groups, where 8-12 reps are completed to
fatigue, and at least one set per exercise is performed, excellent gains in
strength and muscular endurance can be realized. (Remember to progress from performing 12-20 repetitions before attempting 8-12 reps.)
ALTERNATING LOWER BODY AND UPPER BODY CIRCUIT: Using this design, you would switch back and forth between opposing muscle groups. Remembering to always work large muscle groups to small - one to three circuits can be performed.
SUPERSETTING LOWER BODY AND UPPER BODY: Using this design you alternate between a lower-body and upper-body exercise but this time you complete two to three sets of each exercise before you move onto the next pair of exercises.
SUPERSETTING PUSH/PULL: Using this design, you pair exercises that work opposing muscles groups. For example, you would do an exercise for the chest and then an exercise for the back and repeat these for two to three
sets before moving onto the next exercise.
POST-EXHAUST TRAINING: Using this technique, for each exercise you finish a set, then drop the weight by 10 per cent and perform a few more reps to momentary muscle fatigue.
MUSCLE AND CARDIO CIRCUITS: If your goal is to lose body fat, try this workout. Perform one set of four different exercises, and then perform a two to three minute high-intensity cardio sprint such as skipping or stair climbing. Continue this pattern for 40 - 60 minutes.
SPLIT DAYS: For those wanting more intensity and volume, it may be necessary to split your body parts into separate training days. For
example, on a three day spit you might perform upper body exercises on
Mondays and Wednesdays, lower body on Tuesdays and Fridays and core muscles on Thursdays and Saturday. On a two day split you might work out your lower body on Mondays and Thursdays and your upper body on Tuesdays and Fridays.
RECOVERY: When you weight train you are not getting stronger! You actually get stronger during the rest periods in between workout when your body is repairing itself. Your muscles are experiencing microscopic minor
tears during the workout, the body then responds by sending blood and
nutrients to the muscles to help them heal.
It is important never to work the same body part two days in a row. Your
muscles require a day of rest in between sessions. So, if you are following
a full body routine, you might want to weight train on Mondays, Wednesdays and Fridays.
Following a regular weight training program will lead to muscles that are
stronger, more toned and have greater endurance, better posture, increased
bone density, a higher metabolic rate, a leaner body composition and reduced body fat.
The exciting thing about weight training is that the health benefits
associated with it can occur at any age!
Bev Hillman is a local Fitness Consultant and Personal Trainer. She can be
reached at www.trainwithbev.com or 604-948-0709.
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