Strength or resistance training is one of the most important things we can do for our muscles to keep them conditioned and ready to work. Therefore, it’s important to know if your strength training your muscles in the correct order for maximum benefit and results.
We’ve made it easy to find out. Simply answer these basic questions to find out if you’re getting the most out of your Strength Training program:
1. How many days per week are you currently Strength Training?
A. Zero to One Day Per Week
B. Two to Three Days Per Week
C. More than Three Days Per Week
2. How long do you spend Strength Training?
A. 15-20 minutes
B. At least 30 minutes
C. 45 minutes to an hour
3. What do you use the most during your Strength Training program?
A. Machines only
B. Dumbbells and Body Weight
C. Dumbbells, Body Weight, Kettle bells and Others
More As:
You want to make sure you are using the BIGGER TO SMALLER METHOD. You may want to split your body up by day as well. Spend 30 minutes at least three days per week to maintain your progress. DAY 1: Legs and Chest DAY 2: Back and Shoulders DAY 3: Core Exercises and alternate Legs, Chest, Back and Shoulders every third day.
More Bs:
You have experience and your tendons should be getting stronger. Therefore, you should use a PYRAMID METHOD with your strength training program. Spend three days per week and at least 40 minutes each time. DAY 1: Legs and Chest with triceps completing three sets progressing weight and decreasing reps. DAY 2: Back and Shoulders with biceps completing three sets progressing weights and decreasing reps. DAY 3: Core Focus while alternating major muscle groups.
More Cs:
You should have strong tendons and stronger bones and muscle mass- toning is your focus. You will be concentrating on the EXHAUSTIVE SET METHOD and can refer to the More Bs paragraph for variety. Exhaustive sets can be timed (30-60 seconds) with slightly lighter weights and alternated with heavier weights with less reps (6-10 reps). DAY 1: Legs and Chest with triceps (set 1: time for 30-60 minutes; set 2: heavier weight less reps set 3: time for 30-60 minutes) DAY 2: Back and Shoulders with biceps (set 1: time for 30-60 minutes; set 2: heavier weight less reps set 3: time for 30-60 minutes) DAY 3: Focus on Core and alternate with two muscle groups (i.e. Core; Legs and Chest).
Ready, set, STRENGTH TRAIN!
Good Luck!
Written by Guest Fitness Blogger Michele Cannell