Resistance Training Exercises You Can Do At Home

Article by Lisa Perkins

Resistance Training Exercises You Can Do At Home – Health – Fitness

Search by Author, Title or Content

Article ContentAuthor NameArticle Title

Home
Submit Articles
Author Guidelines
Publisher Guidelines
Content Feeds
RSS Feeds
FAQ
Contact Us

At the end of a long day, many people would rather head home to eat dinner and relax as opposed to exercising. This is a common to deal with stress and fatigue; however, some decide to handle it by doing some exercises to relieve tension and get re-energized. Going to the gym though could be a bit inconvenient for certain people because of a demanding schedule.

Little equipment and space is necessary in order to do resistance training exercises in your home. All you really need are a few sets of dumbbells, a swiss ball, kettlebells, a medicine ball, or resistance bands. All this equipment is relatively cheap and built to last. The following are a few resistance training exercises that can be done regularly.

Chest Exercises

Chest exercises can be done with a flat bench, a swiss ball, or on the ground. A ball offers more of a challenge since you have to work to stay balanced. The chest fly and the chest press are the two most popular exercises. The chest press involves pressing the dumbbells straight up from the chest. To do a chest fly, extend yours arms out over your chest. Then, with your arms only slightly bent, bring your hands down to your sides. Lift the weights back up to the original position. Resistance training exercises like this target your chest, as well as your triceps and shoulders.

Back Exercises

Resistance training exercises for the back can also be done using light dumbbells or a swiss ball. The reverse fly and bent over row are two very effective exercises. The main purpose of these exercises is to develop upper and middle back muscles, specifically latissimus dorsi and rhomboids. The swiss ball can be used for bent over rows. Controlling your balance is necessary when lifting weights on a ball. Keep your straight back and lift up until your shoulder blades touch.

Biceps Curls

If you want to do this on a ball, sit down while keeping your feet planted on the floor. Raise the dumbbells in front of your thighs, and slowly bend your elbows and lift towards your chest. Squeeze your biceps forcefully at the top of the movement, lower back down and repeat.

Leg Exercises

The best lower body exercise is the squat. Dumbbells are necessary in order for squats to be effective. As you begin to lower your butt down as if you were sitting, bring your arms out in front of your chest for balance. Proceeed to extend back up and stop before your knees lock. By leaving your legs slightly bent, you will work the muscles the entire time.

About the Author

Read more

BodyCraft Xpress Pro Home Gym

BodyCraft K2 Home Gym

BodyCraft Home Gym Reviews

Use and distribution of this article is subject to our Publisher Guidelines
whereby the original author’s information and copyright must be included.

Lisa Perkins

RSS Feed

Report Article

Publish Article

Print Article

Add to Favorites

Article Directory
About
FAQ
Contact Us
Advanced Search
Privacy Statement
Disclaimer

GoArticles.com © 2012, All Rights Reserved.

Find More Kettlebell Bicep Exercises Articles

Weight Lifting and Strength Training Frequency

The basic principle behind weight lifting and strength training is progressive increase in the resistance applied to your exercises, forcing your muscles to adapt and grow. At first, strength and muscle gains are always relatively fast for beginners; however, as you progress with time and experience, the gains slows down, and eventually seems to stop, and you hit the dreaded plateau.

Our bodies are amazingly adaptive organisms. Its primary goal and purpose is survival, and that is it. It could care less how lean you want to get, or how strong you want to be – survival is the only thing it cares about. When your body faces new stimulus, such as having to perform three heavy set of squats for 6 reps every monday at 6pm – it instinctively knows, and adapts to that training stimulus.

There are several ways to get around this and deal with this problem.

One of the key things to do is to change your training frequency.

One of the biggest mistakes many people make is to follow the exact same routine, exercises, training schedule and frequency day in and day out. Your body quickly picks up on your consistent training frequency and training pattern and adapts and adjusts accordingly.

Weightlifting Strength Training Frequency

As you become more advanced and get increasingly stronger, the level of physical stress and exertion increases accordingly. Think of it like this. As a beginner, you might do something like squatting 3 sets of 150lbs for 10 reps. But as you advance and get stronger, you place much higher demands on your muscles and body by using much heavier weights, say doings the same squats for 3 sets, but for only 6 reps with 300lbs.

Now look at the two training sessions and compare the difference in the amount of effort required to complete 3 sets of 150lb squats vs 3 sets of 300lb squats. The difference is massive, and the amount of additional stress your body endures is far greater. With increased workout load and intensity, you must REDUCE your strength training frequency.

This may be somewhat a difficult idea to accept, especially when many people are afraid of taking prolonged rest periods – such as taking one or two full weeks off from training. However, these types of full rest periods will only do your body good, allowing it for a complete recovery. You may also consider reducing the overall training frequency of your strength training sessions. For example, if you previously worked your legs once a week, say on mondays, reduce your training frequency a bit – instead of working your legs once every 7 days, try training it once every 8 days, 9, 10, 11 days or longer.

Train smart and get your body to function at its peak to develop pure strength and muscle.

Snatch and clean technique videos www.californiastrength.com Suzy Powell, an American record holder in the discus, came to California Strength recently with a couple of friends to hone her technique in the Olympic lifts. California Strength owner and coach, David Spitz, helped these track and field athletes improve their form. Now, they can safely and effectively incorporate Olympic lifting into their personal strength training programs.

Related Weight Lifting Strength Training Articles

Weight Training Equipment: How to Get Fit and Lose Weight

Article by Bob Lachniet

Weight Training Equipment: How to Get Fit and Lose Weight – Health – Fitness

Search by Author, Title or Content

Article ContentAuthor NameArticle Title

Home
Submit Articles
Author Guidelines
Publisher Guidelines
Content Feeds
RSS Feeds
FAQ
Contact Us

Weight training equipment can help produce solid results from your exercise program. And, everyone is well aware of how That can get you fit and help you lose weight. But, is That enough?

For the best overall fitness program, you want to include both aerobic exercise and strength training. For the purpose of this article, we’ll focus on the latter. Specifically, we’ll discuss how weight training equipment can help give you a stronger and healthier body.

Why Strength Training?

For many people, using that equipment conjures up images of athletes or muscle-builders working out. In reality, strength training is something everyone should do, regardless of gender or age. That is one of the best ways to build muscle and lose body fat. And, it’s a great way to burn calories.

Using that equipment is especially important as you age. You lose muscle mass naturally over the years, so you need to focus on replacing it. If you don’t, you’ll end up with a higher percentage of body fat that could adversely affect your overall health. Strength training will help preserve and build muscles as you age.

You’ll also benefit from developing stronger bones. This is especially important for post-menopausal women who have to worry about osteoporosis. More muscle mass also protects your joints. With stronger bones and joints, you’re better protected from injury.

One of the major benefits of That is weight loss and control. As noted earlier, using That equipment can boost your metabolism and burn more calories. And the more you tone your muscles, the easier it will be to keep your weight in check.

People who regularly do that also report an increase in their stamina. They feel stronger and don’t get tired quickly. Some people also report a sharper focus. You can also reduce the problematic symptoms of many conditions including arthritis, diabetes, obesity, depression, back pain, osteoporosis and more.

Why Weight Training Equipment?

Building muscle often comes easier for people when they use that equipment. They can select from a wide variety of equipment types to find the best fit for their workout preferences. And, it’s easy to do that in your home or a gym.

For example, you can use classic that equipment like barbells and dumbbells. These are effective and economical.

However, many people prefer weight training machines that are easy to use and produce great results. Buying them for home use is what attracts a lot of users. You can get the same quality of that equipment to use in the convenience of your home that you often can find at a gym.

Home gyms come in all kinds of styles and price ranges. Visiting a store specializing in fitness equipment will help you explore your options and get sound advice for your particular situation.

The best thing about that is you don’t have to devote hours every day. In fact, most people benefit from training two to three days a week for 20 to 30 minutes each. With this level of commitment, you’ll begin to see results in a few weeks. Using that has the potential to get you in shape quickly and provide a ton of benefits for your physical and mental health.

About the Author

Bob Lachniet is the owner of Fitness4HomeOnline.com, a leading online fitness equipment dealer specializing in treadmills, ellipticals, exercise bikes, home gyms and more. To find the best Weight Training Equipment – visit our site today.

Use and distribution of this article is subject to our Publisher Guidelines
whereby the original author’s information and copyright must be included.

Bob Lachniet

RSS Feed

Report Article

Publish Article

Print Article

Add to Favorites

Article Directory
About
FAQ
Contact Us
Advanced Search
Privacy Statement
Disclaimer

GoArticles.com © 2012, All Rights Reserved.

Navy Seals Training Program – Tacfit Commando

Article by Leslie Waler

Navy Seals Training Program – Tacfit Commando – Health – Weight Loss

Search by Author, Title or Content

Article ContentAuthor NameArticle Title

Home
Submit Articles
Author Guidelines
Publisher Guidelines
Content Feeds
RSS Feeds
FAQ
Contact Us

Navy Seals training program is perceived to be one of the most challenging periods of time a young man can deal with. Navy Seals are expected to be able to survive a great amount of physical strain, be able to function day in and day out in combat conditions, to be able to adapt both on sea and land, since apart from being able to swim fast over long distance, they also go through a lot of difficult and exerting workout phase on land, not to mention have top notch weapon training and discipline. Click Here For Tacfit Commando Instant Access Now!Civilians must understand that military fitness is nowhere close to gym fitness and training programs you may know which are focused on fat loss, or muscle building. Most of the Navy Seals training workouts are done outdoors and not in gym. A greater emphasis is given on body weight exercises rather than on weight training. Training is done with a lot of added equipment carried or strapped to the body, in full military gear and not in comfortable gym shorts.In Navy Seals training program, one can expect to do a lot of circuit training that involves strength and cardio exercises in rapid succession. Doing both long duration cardio and sprinting is something you can expect, as is running through water, uphill, or on uncomfortable terrain.It is very important to be able to perform under time constraints. They don’t have all the time in the world and they can’t take a break unless their drill sergeant allows it. This is very different from the air conditioned, free spirit atmosphere of the gym.Navy Seals training program entails quick recovery from physical exertion in order to have the ability to perform once more. Trainees must eventually have the ability to charge the enemy even if they are tired. There is no excuse for failure because the price of it may be high.Click Here For Tacfit Commando Instant Access Now!

About the Author

This author writes about Combat Training Techniques and Tacfit Commando.

Use and distribution of this article is subject to our Publisher Guidelines
whereby the original author’s information and copyright must be included.

Leslie Waler

RSS Feed

Report Article

Publish Article

Print Article

Add to Favorites

Article Directory
About
FAQ
Contact Us
Advanced Search
Privacy Statement
Disclaimer

GoArticles.com © 2012, All Rights Reserved.

Find More Navy Seal Strength Workout Articles

Circuit Training Tips For New Exercise Ideas

Want to know a few circuit training tips that will help you develop some new exercise ideas that fall way outside of the box of boring and traditional? Here are a few ways, new and innovative, to incorporate the fat blasting power of circuit training with some cutting edge exercises techniques that will provide great results with a wide spectrum of possibilities.

Surge training is a new type of exercise that challenges the philosophy of traditional training, while maximizing fat loss and cutting gym time into a fraction of what is usually considered effective. The problem with standardized exercise programs is that they tend to stake all of their findings on a generalized, averaged basis. This means that it tries to marginalize the spectrum of different fields of data to make room for all scientific findings.

Surge training happens to be on the cutting edge of scientific studies, and is of the mindset that you can get a great, high intensity, short circuit workout done in less than 15 minutes and still see results.

An example of a Surge Training workout would include a lot of body weight exercises, like reverse lunges, jumping squats, bodyweight squat, plank, mountain climbers, and a bodyweight push up on a balance ball, with none of the exercises lasting longer than 20 seconds. If this rotation is completed three times at that rapid-fire speed your body will be so spent, that you will feel like you have just gotten in a long workout at the gym. After finishing, you will notice that your body responds to high intensity training much better than getting in hours at the gym, and you will notice in less time you will see better results. This is a modified circuit, but the speed interval aspect of the training makes all the difference.

Another unique way to make circuit training fresh is to take it outside! Too many people think that the parameters of a gym and the weight rack are the only tools that you can use to successfully put together an effective circuit-training program. The truth is that our bodies carry all the weight we need in and of itself to challenge our muscles and in turn build tone; we just have to isolate them correctly and in the right environment. In the park, you can find all sorts of ways to step up your program, literally!

Find More Exercise Training Tips Articles

The 5 X 5 Training Program

Article by Mike Westerdal

The 5 X 5 Training Program – Health – Fitness

Search by Author, Title or Content

Article ContentAuthor NameArticle Title

Home
Submit Articles
Author Guidelines
Publisher Guidelines
Content Feeds
RSS Feeds
FAQ
Contact Us

Sometimes, we all get in a rut or hit a plateau and are looking for a routine to shake things up and kick-start the gains. And often, when this happens, guys start looking for the newest “hot” routine they see in a magazine. But more often than not, the answer is not found in what’s new and hot, but rather, it’s found in what is tried and true. If this might be you, then you definitely ought to consider the 5×5 workout. It’s a readily adaptable time-tested routine that is ideal for beginners and advanced trainers alike.

The foundation of 5×5 is pretty simple-five reps and five sets of each exercise. You get a 90-second rest between sets and a three minute break between exercises if your goal is strength or a 90-second break between exercises if your objective is gaining size. You can also choose something in the middle-the choice is yours and depends entirely on what you hope to achieve.

Because of its intensity, powerlifters often use the 5×5 program to realize gains in both size and strength. It’s also an ideal training regimen for someone who has been lifting higher reps for a while before starting a serious powerlifting program.

The basic 5×5 program can be done either as a split or full-body routine. You can do a full-body workout 2-3 times a week or, you can alternate upper body one day and lower body the next or any other combination that you’d like. Whatever you decide, you can maximize your results by focusing on compound exercises-which use multiple muscle groups-rather than isolation exercises that only focus in a single muscle.

To make the most of 5×5 you should use the maximum weight you can lift. When you’re able to do 5 sets of 5 with that weight, increase the weight by 5 – 10% until you can again do 5 sets of 5 and so on. You can also increase the intensity by shortening your rest periods between sets and exercises.

Here are some sample routines (note: because the 5×5 program is intense, always be sure to do several warm-up sets before getting started). Remember that the 5×5 routine is highly adaptable so come up with combinations that work for you. In any case though, keep your workout to a maximum of one-hour.

Full-body workout:

This is a great full-body workout you can do three times a week:

Monday: Bench press, bent-over rows, squat and deadlift;

Wednesday: Weighted dips, weighted chin-ups, deadlift and hanging leg raises (just 2 sets of 5 reps for the leg raises);

Friday: incline bench press, front squat, glute/hamstring raise; renegade row (with dumbbells or kettlebells), and saxon sidebends;Split routines:

Here are a couple of good split 5×5 routines to get you started:

Split one:

Monday/Thursday: Bench press, bent-over row, barbell curl and tricep push-downs;

Wednesday/Friday: Barbell squat, glute/hamstring kickback, seated calf-raise, hanging leg raises;

Split two: This is an advanced 6-day a week routine (alternate A/B):

Monday/Thursday (chest/back): A) Incline bench press, wide grip pull-up (palms facing you), weighted rope crunches; B) Chest dips, one-arm dumbbell rows, weighted lying leg raises;

Tuesday/Friday (shoulders/arms): A) Upright row; close-grip bench press, preacher curls; B) Rear delt rows, triceps pushdowns, incline hammer curls;

Wednesday/Saturday (legs): A) Squats, lying leg curls, calf raises; B) Leg press, stiff-legged deadlifts, calf press;

One of the things I love about 5×5 is that it is highly adaptable to meet your particular lifting goals. Since 5×5 has been around for so long, it’s easy to find plenty of proven routines for just about anyone-beginners, powerlifters, high-intensity trainers and lots more. Because of its intensity, whether you’re doing a full-body workout, a split routine or another modified version of the program, you should do the 5×5 program on a 12-week cycle. Work it hard for 12 weeks and at the end of the cycle take a week or two off from the gym to give your body a chance to recover.

Particularly when it comes to bodybuilding, the answers to what we seek are not necessarily found by looking for the latest and greatest but by looking to the past, learning from the wisdom and experience of the greats who came before us. If you’re looking to make gains in both size and strength, and you think you’re up to the challenge, then you might want to give the 5×5 workout a try-you won’t be disappointed.

About the Author

Mike Westerdal is the owner of http://www.criticalbench.com. Visit his site to receive two free PDF reports entitled, “31 Days To Bigger Arms” and “Boosting Testosterone Levels for Big Muscle Gains.”

Use and distribution of this article is subject to our Publisher Guidelines
whereby the original author’s information and copyright must be included.

Mike Westerdal

RSS Feed

Report Article

Publish Article

Print Article

Add to Favorites

Article Directory
About
FAQ
Contact Us
Advanced Search
Privacy Statement
Disclaimer

GoArticles.com © 2012, All Rights Reserved.

To learn more about his program click here: bit.ly You’ll have to excuse me for thinking I’m a superhero. But I rip it up in the gym, and have for years. I destroy the weights. It’s not the other way around. People have often wondered: How could that guy have THAT physique — the one that’s been on more fitness magazine covers than any man in history — and be that strong? This Exclusive 12-Week Power Lifting Program will show you how!
Video Rating: 5 / 5

Find More Powerlifting Program Articles

Australia’s Best Kettlebell Training

Article by Andrew Read

Australia’s Best Kettlebell Training – Health – Fitness

Search by Author, Title or Content

Article ContentAuthor NameArticle Title

Home
Submit Articles
Author Guidelines
Publisher Guidelines
Content Feeds
RSS Feeds
FAQ
Contact Us

Unlike the commercial gyms that can be seen (or heard) from every corner of every road, Dragon Door Australia doesn’t have the radio blaring. There are no mirrors on the walls and there are no flat screen televisions to entertain people. In fact, there are no machines and there is no sitting down. There are just kettlebells, and lots of them. That’s all Andrew Read needs.

These days he is best known as the head of Dragon Door Australia, the nation’s best kettlebell training business.

Who are Dragon Door?

Dragon Door set the bar very high with their trademark Russian Kettlebell Certification (RKC) back in 2001 and many other fitness businesses have tried to cash in on the popularity of Dragon Door’s system and reputation. Previously in Australia there were only those interested in jumping on the bandwagon and trying to use kettlebells popularity to quickly make some cash.

Dragon Door are well regarded within the fitness industry for leading the way in kettlebell training and functional strength training. Now for the first time in Australia customers can get access to the best kettlebell training available, from authentically trained RKC instructors.

What’s so special about kettlebells really? There’s a misconception among trainers that they’re just the same as any other form of resistance, except that they swing them around a bit. Yet a properly trained RKC will be able to show you how a single kettlebell can transform the body, strengthen it, add flexibility and power as well as sculpt muscle and shed fat.

The thing that has given RKCs the reputation as the best kettlebell instructors is that they understand the body and how a kettlebell can be an integral part of your transformation physically.

The kettlebell (and when I say that I really mean the RKC system), is the best way to train with kettlebells. It is designed around safety and performance and when the two are combined they are an unmatchable combination for fat loss, strength and overall health and fitness.

Why are kettlebells so popular with women?

Since Tim Ferriss’ bestselling book The Four Hour Body came out, more and more women are becoming interested in strength training and in particular, kettlebells. Currently, more than eighty per cent of clients at Dragon Door Australia are women and almost half of attendees at our instructor courses are women.

They fall in love when they see the kind of results we’re getting from the right diet and kettlebell training – the weight virtually falls off them – how’s 20kg in 16 weeks sound?

The unique benefit of the kettlebell is that it allows the body to work hard for long periods of time. This raises lactic acid levels, which then boosts growth hormone production and increases fat burning. A single clean and jerk can burn roughly fifteen calories; and Post Exercise Oxygen Consumption (EPOC) can increase for up to thirty-eight hours afterwards by up to twenty per cent. Or to put it in easy-to-understand terms – a hard kettlebell workout can burn more calories per hour than running, is safer on your joints and can continue to burn an additional four hundred calories. That’s the same as an extra half hour of running. Is it any wonder women serious about getting in shape are turning to kettlebells to discover for themselves how to shape the perfect posterior, burn calories, gain strength and regain their bodies? And all in one hand held gym!

How can people train at Dragon Door Australia?Dragon Door Australia is locate din Moorabbin, Melbourne Australia. Their website is located at http://www.dragondooraustralia.com for more information. With the best kettlebell training and instruction on offer in the country classes are busy and fill quickly. But when the clients are getting such fast results who can blame them!

About the Author

Andrew Read, RKC Team Leader is regarded as Australia’s best kettlebell trainer and has been responsible for helping hundreds of people fit into their skinny jeans.

Use and distribution of this article is subject to our Publisher Guidelines
whereby the original author’s information and copyright must be included.

Andrew Read

RSS Feed

Report Article

Publish Article

Print Article

Add to Favorites

Article Directory
About
FAQ
Contact Us
Advanced Search
Privacy Statement
Disclaimer

GoArticles.com © 2012, All Rights Reserved.

Clash of the Titans: Cardio vs. Strength Training

Article by Sean Keats

Clash of the Titans: Cardio vs. Strength Training – Health – Fitness

Search by Author, Title or Content

Article ContentAuthor NameArticle Title

Home
Submit Articles
Author Guidelines
Publisher Guidelines
Content Feeds
RSS Feeds
FAQ
Contact Us

More than likely, you know people who are nuts about cardiovascular exercise. They love running on the treadmill and riding the stationary bikes. Lifting weight? No thanks. And if you know many people, you likely know a few weight lifting folks who would rather be stranded on a desert island than have to spend time doing cardio.But not you. You’re wise to the ways of overall good health. You know the benefits that are offered through a well-rounded exercise routine that incorporates cardiovascular exercise as well as strength training. You’re just unsure how much to get of each and when each is appropriate. That’s about to change.Understanding Your BodyBefore going any further in this article, there is something you should know. Everything from this point forward requires you to know what is best for your body. To have this knowledge, you need to spend time in the gym, trying out different routines and intensities to have an idea of how your body responds to certain exercises and how well you like certain exercises. If you’re already armed with this knowledge of your body, you are clear to continue reading.Order of OperationsOne of the biggest questions about strength training and cardiovascular exercise is which should go first in a routine. Ask certain people, and you’ll learn that getting your cardio in upfront helps you burn more calories during your strength training. Ask others, and you’ll hear the exact opposite. And ask a few others, and they’ll say you’ll burn the same amount of calories regardless.While there is no consensus on which should go first, you need to make sure you get in strength training and cardiovascular exercise on a regular basis. And to make sure you don’t suffer injury during either, spend a few minutes warming up and stretching before each. Warming up is as simple as jogging lightly or performing a few repetitions lifting very light weights. Once the warm-up is over, gently stretch the muscles you plan to work out during your routine.Separate But EqualWhile some advocate performing cardio and strength training in the same routine, others claim separating them is the secret to health and strength. With this, you’re not stuck trying to figure out whether to go with cardio or strength training first or last. Rather, you do nothing but strength training on one day, while you save the cardio for another day. The upside to this is being able to focus all your energies to one pursuit each day. The downside? If you really only like strength training or cardiovascular exercises, spending an entire workout doing what you don’t prefer can seem like torture, and you may wind up skipping those days that are filled with exercises you don’t care for.Intensity DefinedOnce you figure out when you are going to lift weights and when you’re going to head to aerobics class, you’re still stuck with a question: How hard do you work out? A question that can be exceptionally difficult to answer and depends largely on your goals and how you go about your routine.Doing both cardio and strength training on the same day? You’ll want to push yourself on whatever you choose to do first, but don’t push so hard that you won’t be able to push yourself during the second half of your routine. This may mean you give 80 to 90 percent in your first half so you’ll have the energy to give about that much during the second half.Planning to split up your cardio and weight lifting on different days? Then you give yourself the opportunity to push your body to its full abilities on both. Choose this path and go ahead and push yourself as hard as you can. With a good night’s rest, you should be ready for the next day’s routine.

About the Author

Sean Keats is a personal trainer in Windsor, Ontario. He owns a Windsor boot camp called Insanity Boot Camp.

Use and distribution of this article is subject to our Publisher Guidelines
whereby the original author’s information and copyright must be included.

Sean Keats

RSS Feed

Report Article

Publish Article

Print Article

Add to Favorites

Article Directory
About
FAQ
Contact Us
Advanced Search
Privacy Statement
Disclaimer

GoArticles.com © 2012, All Rights Reserved.

More Cardio And Strength Training Workouts Articles

What is the Best Strength Training System?

If you are looking for a good strength training system then you have to bear a number of things in mind – it’s far more than a question of just pumping iron. If you are going to find the right one for you you have to bear in mind just what it is you want to accomplish.

Realistically, any good strength training system is going to involve working with weights. if you don’t have the budget for a gym membership, then working with free weights is every bit as effective as using expensive machinery. Free weights can be improvised – even some cans of tinned fruit or beans will do!

An effective strength training system will focus on “compound exercises.” These exercises are the ones that work more than one joint. With more pivots the body can life more and also it means that more parts of the body gain from the each exercise. More weight and more value per lift – what could be better? A strength training system not focusing on compound exercises is a poor one.

The second thing to look for is a system that has variety.

This is for several reasons. Firstly, the body naturally adjusts over time to the exercises that you do – which is partly the point anyway. But it means there is a law of diminishing returns. Any proven strength training system will change round your workouts at regular interviews. This also has the welcome benefit of variety in the sense that are you presented with fresh new challenges regularly. No matter how much you like exercise this is important.

Related What Is Strength Training Articles

Well Rounded Strength Training Routine

Article by Lynn VanDyke

Well Rounded Strength Training Routine – Health – Fitness

Search by Author, Title or Content

Article ContentAuthor NameArticle Title

Home
Submit Articles
Author Guidelines
Publisher Guidelines
Content Feeds
RSS Feeds
FAQ
Contact Us

So you’ve decided to strength train, but do you have a well rounded strength training routine? There are many books and programs out there that will dispense information, but the bottom line is that you are very unique. Your goals, your fitness level, your experience and your personal strengths and weaknesses all make you unique.

The reason I bring this up is because unless you find a program that talks directly to YOU, you will have a hard time finding a routine that works for YOU. You’ll need to find well rounded strength training routines (many of them in fact), and healthy meal suggestions.

A well rounded strength training routine should include 7 factors. If your routine is missing one of these 7 factors, I strongly recommend find a new program. The 7 factors are: reps, sets, rest, recovery, exercises, pace and change. Some specific details are below.

Well Rounded Strength Training Routine Factor #1- Reps. How many reps you need will depend on your goals. As a general guideline you want to work anywhere between 8-12 reps for adding lean muscle and toning up. Working at a rep range above 15 is for endurance training. Rep ranges under 8 are primarily used for adding muscle mass and higher gains in strength.

Well Rounded Strength Training Routine Factor #2- Sets. I like to stay between 3-5 sets for general health and fitness. Sets higher than 5 should be supervised and part of a program designed by a trainer specifically for you. Sets under 3 are primarily for powerlifting and 1RM work.

Well Rounded Strength Training Routine Factor #3- Rest. In between each set should be at least 1 minute of rest. This allows your muscles to gather back strength for the next set. The only time rest between sets may be skipped is during a superset. This is where you work one muscle and then immediately move to the next muscle and then back to the first muscle. Even under this circumstance, the first muscle is resting while you work the second muscle. So the rest period still exists.

Well Rounded Strength Training Routine Factor #4- Recovery. If you work your biceps today, they need to rest tomorrow. You should allow 48 hours of recovery between working the same muscle. This ensures proper rest. Gains in strength occur during your recovery day.

Well Rounded Strength Training Routine Factor #5- Exercises. You should do an exercise for each major muscle group. If you are just beginning I like to recommend a full body routine. You would choose an exercise for each muscle group and complete the proper amount of reps and sets that day.

You can split up your exercises and perform them on different days. For example you can do upper body today and lower body tomorrow. Work your larger muscles first (chest, back, quads, etc) and then work the smaller muscles (triceps, biceps, calves, etc).

Well Rounded Strength Training Routine Factor #6- Pace. A good rule of thumb is to move through each exercise by following the speed of your breathe. Exhale on the hard parts and inhale on the easy parts. Or another unit of measure is 2 seconds on the lift and 4 seconds on the lowering.

Well Rounded Strength Training Routine Factor #7- Change. You should change your strength training routine every 4-6 weeks. This will prevent your body from plateau’ing and keep things fresh.

About the Author

Lynn VanDyke is a master trainer and nutritionist focusing on straight-forward fat loss workouts. Her wildly popular ebook, Melt the Fat is available for immediate download. Bonuses are being offered for a limited time only. Learn more about Melt the Fat at http://www.melt-the-fat.com

Use and distribution of this article is subject to our Publisher Guidelines
whereby the original author’s information and copyright must be included.

Lynn VanDyke

RSS Feed

Report Article

Publish Article

Print Article

Add to Favorites

Article Directory
About
FAQ
Contact Us
Advanced Search
Privacy Statement
Disclaimer

GoArticles.com © 2012, All Rights Reserved.

« Previous Page — Next Page »