February 19, 2012
If you’re someone who’s been on a workout program for a while now and are looking at how you can work to take things up to the next level, one thing that you very well might be considering is adding some pyramid sets into the mix.
Many people get started on some of the advanced workout strategies such as drop sets, supersets, as well as compound exercise circuit training, but forget to factor in how pyramid sets can help them take their results up to the next level.
So what are pyramid sets and how will these enable you to see faster results? Let’s go over the main things that you should note.
The very first thing that you need to take into account are what pyramid sets are. Pyramid sets where you’re going to start with a heavier weight utilizing a lower rep range and then progress to lighten the weight load while increasing the reps as you move through the sequence.
So for example, you might perform sets of 6, 8, 10, 12, 10, 8, 6 before finishing up with that exercise. Some people may start off at 8 and go to 12 if they’re looking for a lower volume pyramid set while others may start off at 6 and go up to 10 if they want to focus primarily on strength.
The main concept still stands however; you’re going to start low and work your way upwards and then downwards through the rep range.
Since the amount of weight you lift is directly related to how many reps you must perform, the weight will be adjusted as you go.
December 18, 2011
If you’ve made the decision to get started with weight lifting, the good news is that you’ve just made the first step to building the body of your dreams. Nothing is going to transform your look faster than a good strength training program.
Not only will you enhance your current muscle development and definition, but you’ll also become fat gain resistant as your metabolism will be increased and you’ll naturally send nutrients towards the muscle cells rather than into the body fat stores.
This said, there are some important things that you need to be considering with the design to ensure that you get on a program that’s designed properly for you.
Let’s take a quick look at the main ‘must-haves’ for a good beginners workout routine so that you can be sure you get off to a good start.
The very first thing to think about is the exercise selection that you’re using. For best results, you want to aim to build up your strength by focusing on compound exercises. These are the ones that will work the greatest number of muscle fibers at a time, therefore allowing you to see some good gains in strength and muscle definition.
The best moves to include are the lunge, chest press, bent over row, shoulder press, deadlift, squat, and the leg press.
Very new beginners will likely want to start with some machine based exercises as these will guide you through the movement before going on to free weight exercises where you have to dictate more of the movement pattern.
Next, you’ll also want to consider the set and rep range. For someone who is just starting and looking to make some strength gains, 8-12 reps is a good place to be. This is high enough that you won’t be stressing the body too much with overly heavy weights, but not so high that you won’t see strength gains.
If you are going to be performing any isolated exercises such as bicep curls, tricep moves, lateral raises, leg extensions, and so on, then you could take this rep range up a bit higher into the 12-15 range, but no higher than that.
Finally, the last thing that you’ll need to take into account is the amount of rest that you’re using between sets. Since you’re just getting started with the workout and familiar with the exercises, now is not the time to be shorting yourself on your rest periods.
Aim for 45-60 seconds between each set you do. Later on as you get more advanced you can shorten them up to make the workout more intense and to bring about greater metabolic benefits.
For now though you don’t want to risk injury or sacrifice on the amount of weight that you’re able to lift.
So there you have the main components that should be in place as you create a beginners weight lifting workout. Get these in order and you’ll be all set to get started.
December 11, 2011
If you’ve been working hard at your fitness plan for the last 3-4 months and are looking for something to kick things up a notch, one thing that you should definitely give some consideration to is a trisetting workout routine.
Trisetting is a fantastic way to help kick the intensity of your session up a notch while also helping to shorten up the amount of time that you have to spend in the gym as well.
Since on a triset routine you’ll be taking very little time for rest between each of your exercises, the down time in this workout is minimal. This also is fantastic news for those who want a good metabolic boost from the session as well as you’ll have your metabolism fired up for hours after completing it.
This said, let’s have a look at the main things that you need to remember when constructing a triset routine.
November 20, 2011
As you go about the mission to get a flat stomach and perhaps even see a slight reflection of six pack abs showing through, one exercise that you will want to take some time to get in place correctly is the basic crunch.
While there are a wide variety of different exercises that you can perform for the abdominal muscles, the crunch is a great beginner movement that can easily be advanced as your fitness level improves.
The key is understanding how to go about advancing the crunch exercise so that you can see the most optimal results possible.
Let’s have a look at four quick things that you can do to help improve your crunch and see faster results from your workout plan.