FREE STRENGTH TRAINING PROGRAM (Go to link in comments to get your copy) Have you hit a plateau with your weight training?? Are you doing the same weights day in and out and not seeing results? Can I make a suggestion... Do 2 weeks of strength training. This will increase your strength which will ultimately mean that when you go back to your normal routine of 8-12reps, you will be able to lift heavier and results will follow again. 4-6 reps = Strength 8-12reps = Hypertrophy (muscle growth) 15reps+ = Muscle stimulation and increases capilirization (gives your muscles a pump) Choose COMPOUND exercises for each muscle group. Which are exercises where you utilize more than one muscle usually by moving from more than 1 joins (ie. squat = knees and hip flexors/ works glutes, quads and hammys vs a leg extension that is an isolation exercise only moving from your knees and working solely your quads) Then set your weight heavy enough that you FAIL BETWEEN 4-6reps. Do 4 sets of each exercise and break it down into body parts. Here is my Favourite breakdown. Day 1. Back & Biceps Day 2. Chest & Triceps Day 3. Legs Day 4. Shoulders and Abs In my daily training is always fail at 10reps and do 3 sets of everything. If I get more than 12reps out I know I need to increase the load in order to reach Hypertrophy (muscle growth) which is my ultimate goal. The more lean muscle I build, the more fat I can burn and the more toned I will be. Muscle is the only place in our bodies where fat is burnt, hence the more muscle we have the more fat we can lose... Think about a bodybuilder- the bigger they are, the leaner they can get but in saying this...girls we dont have the testosterone to get BIG so lift those damn big weights already and change your body shape. Stop the high reps and the will stimulate your muscles- but only once you have them! (Make sure you warm up adequately and have about 60sec rest between each set- You MUST FAIL, where you cant lift another rep between4-6 or you arent going heavy enough)
Posted on: Sun, 18 May 2014 22:59:19 +0000