Wednesday, May 21, 2014
If you’re like the average person who is interested in improving health, dropping fat, and getting stronger, following these guidelines will help you get the best results from your strength training workouts:
Always begin a workout with a full warmup. A good dynamic warmup prepares the muscles for what’s to come and allows you to work harder and with less risk of injury. If you are short on time, cut back on your working sets, never on your warmup.
Perform a total body workout 3 times a week with at least one day of rest in between. Unless you plan on competing as a bodybuilder, ditch the musclehead magazines and their body part routines. Muscles work in groups and trying to isolate them during a workout is a waste of time for most people.
Concentrate on compound exercises. Exercises like Squats, Rows, Lunges, Pushups, Deadlifts, Presses, Pulldowns, etc. work multiple muscles at the same time, are more functional, and burn more calories than isolation work.
Unless you are correcting a current imbalance, make sure your weight training program is balanced between opposing muscle groups. Don't ignore exercises you don't like or do extra sets just of those that you do like. Either scenario can cause muscle imbalances and lead to injury.
Ditch the long, steady state cardio and switch to hill sprints, cardio intervals, finishers, metabolic circuits, etc. (unless you’re training for a specific event - 5K, half marathon, long distance bike ride, etc.) They’re more efficient and effective.