what you are currently doing, working for you? Are you getting the results
that you want? Are you living in the gym just to stay the same?
How about the other members of the gym? Take a look around at the other members that are there all of the time. Do they do the same routine each time? Do you notice any changes in them? Do they look leaner or just the same?
If everyone is constantly doing the same exercises, for the same amount of weights, and the same amount of reps, then they are just going through the motions, and getting nowhere
is so much more to weight training than just picking
up a weight and setting it down.
If you are always doing the same exercises, with the same weights, for the same repetitions, you will stay exactly the same. Why wouldn’t you? You are doing everything the same, so the result is no change. You are stagnant!
can stimulate muscle growth by changing the training
“intensity.” The intensities that we are going to include in our
Training Programs are:
Increase Your Weights
not always pick up the light, little weights. Go for
a heavier weight, especially you women. Most women are
afraid to pick up the bigger weights. Remember
if you start with too light of a weight, you are just
going through the motions. Don’t waste your time!
Build some muscles; raise your metabolism!
Increase Your Repetitions
Change Your Time Under Tension
you get stronger, you can try to slow your speed by
another 1 count.
Over time, you can gradually slow your speed and take the momentum out of the lifting and lowering phases of the exercise. The faster you lift and lower a weight, the easier it is. Then, of course, the slower you lift and lower the weight, the harder it is. If something is easy, then you are not stimulating your muscle to adapt to a new tension or stress, and consequently, change and muscle growth will not occur. Don’t waste your time. Recruit some muscle fibers!
Change Your Rest Time In Between Exercises
example, start off with
1-minute rest periods in between each exercise. Then, sometimes after performing an exercise, jump right
into the next exercise without resting for 1 minute.
This is called a Superset.
always want to keep your muscles guessing!
Change Your Exercise Routine
no exact number of how many times you should do those
same exercises, as long as each time that you do them,
you are either, using a heavier weight, using the same
weight but getting more reps, slowing down your time
under tension, doing a super-set (no rest in between
two exercises), etc., etc. You always want change
HOW MANY DAYS TO TRAIN
each body part at least 2
3 days rest before training that body part again. So, if you plan on training 3 times a week, an example
could even choose Monday, Tuesday & Thursday, etc.
Whichever days you want, just as long as each body part
has 2 3 days rest.
Or Training 2 times per week:
WHICH BODY PARTS TO TRAIN?
always want to train your bigger
muscle groups first, such as legs,
and chest. Then,
train the smaller
muscle groups next, such as calves,
abs, shoulders, triceps, and biceps.
This is because if you train your smaller muscles, first,
you will fatigue them. Then, you won’t be able
to train the larger muscles very well, because, the
support, smaller muscles, are already fatigued.
FREE WEIGHTS OR MACHINES
up a home gym with free weights and maybe even some
machines, makes working out that much more convenient in all of our
busy lifestyles. With a home gym, you can just get up
out of bed and get your workout taken care of first
thing in the morning. And if you have children, you
don’t have to worry about finding someone to
watch them while you race to the gym. You can work out
anytime that is convenient for you.
if you want to workout at home, free weights are cheaper
and take up less space. Plus, you
can train your entire body with free weights,
but you will have to learn what types of exercises to
perform. Machines are more expensive and take up more
space, but are easier to use, especially for a beginner.
weights make your body use your primary muscles and
your secondary muscles to stabilize the weight, which
makes the secondary muscles stronger, as well. Whereas,
machines balance the weight for you, so you are only
using your primary muscles.
with free weights, each body part works independently
to move the weight. But with machines, the stronger
body part can carry the load, which then, the weaker
body part never catches up.
free weights, you might need someone to spot, or assist
you, so you won’t injure yourself when the weight
gets too heavy at the end of your set. But machines
are safer and easier to use.
In my home and training studio, I use both free weights and machines. They compliment each other in helping obtain the results I am after.
HOW TO CHOOSE WEIGHT, SETS, REPS?
first day that you start training is really your “Discovery
Day.” You need to figure out how
much weight to use, how many reps to begin with, and
how many sets to perform on each exercise. We are going to make it very easy.
To Increase Weights?
next time you train,
and that chosen weight gets too light, more than 15
reps, put it down and pick
up a heavier weight to perform for 12 reps. NEVER
stop at a number. If you are shooting for 12 reps, but you can
get more than 12 reps,
dig in and get
Remember if you do the same exact thing than the time
before, you are going to be exactly the same. Recruit
some muscle fibers, dig in, get stronger!
the Training Programs,
we are going to perform
2 Sets, per exercise.
I personally, think that 3 sets are too much. Remember,
more is not, necessarily better.
MAKE MIND/MUSCLE CONNECTION
you are training with weights, focus on what you are
doing. Clear your brain! Think of nothing else, but
what you are doing. Concentrate! Make your “mind”
think of the body
part that you
Make your brain send the signal to that particular muscle.
You really do want to concentrate and focus on the “mind/muscle
CARDIO/ WHEN, WHAT KIND, HOW MUCH?
Cardio After Weight Training
remember, the more strength you have, the more weight you can
lift. The more weight you can lift, the more muscles
you can build. And
the more muscles you can build, the higher metabolism
you will have, which results in more calories you will
Our goal is to perform cardio training after
Kind of Cardio?
Acid is the by-product in the muscles, from an anaerobic (without
oxygen) activity. When lactic acid accumulates in the
causes muscular pain, fatigue, and retards contraction.
Contrast showers are bursts of very
for as hot and cold as you can stand it. Change the
water temperature about every two minutes. Keep doing
this about four times.
Feed The Muscles
people think that more is better when it comes to exercise.
But this is absolutely not true. Remember, when
we are working out, we
are tearing down the muscle tissues,
on our rest days.
you are exercising every day, your body is always in
tear down mode. You are never giving your body a chance to rest, recover,
and rebuild. You are actually doing more harm than good.
each body part at least 2 3 days rest in between training that body part again. The same
goes for abdominals.
people think that they should do abdominal crunches
each and every day. Abs are just like any other body
part. If you are doing
abs every day,
you are tearing
down abs, every day.
When are they building? Your abs
need at least 2 days rest, also.
a question for you:
got it……… He tore down his lean
muscle mass, resulting in fatigued, soft muscles. He
now, will not be lean and hard for the big event.
should he have done?
should have trained 1-2 days prior, so that his body
would have had time to rest, recover, and rebuild bigger