So you've decided to strength train,
but do you have a well rounded strength training routine? There are many
books and programs 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, I strongly recommend finding 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 power lifting and 1RM work.
Well Rounded Strength Training
Routine Factor #3: Rest. Inbetween 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 and size
occur during your recovery time.
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. 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
repetition 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 reaching a
plateau and will help keep things fresh.
Source: physicalfitnessarticles.net
