Are you Strength Training Your Muscles in the Correct Order?

Take this quick quiz to find out if you’re getting the most from 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 spending Strength Training?

    A) 15-20 minutes

    B) At least 30 minutes

    C) 45 minutes to an hour plus

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: 

Maximize the benefit from your strength training by using the BIGGER to SMALLER METHOD, focusing on larger muscle groups first. You may want to split up muscle groups by day as well. Aim for 30 minutes, three days per week to maintain your progress.

Training Routine Example:

DAY 1: Legs and Chest

DAY 2: Back and Shoulders

DAY 3: Core Exercises

*Alternate Legs, Chest, Back and Shoulders every third day

More Bs: 

You have experience and your tendons are getting stronger. Therefore, mix up your routine and try a PYRAMID METHOD with your strength training program. Aim to spend three days per week, at least 40 minutes each time.

Training Routine Example:

DAY 1: Legs and Chest with triceps completing three sets of each exercise, increasing weight and decreasing reps.

DAY 2: Back and Shoulders with biceps completing three sets each, increasing weights and decreasing reps.

DAY 3: Focus on Core while alternating major muscle groups, continue increasing weights and decreasing reps with each exercise.

More Cs:

You are dedicated to your strength program and have strong tendons and bones. At this point, 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 then alternated with heavier weights with less reps (6-10 reps) each set.

Training Routine Example:

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 strength and alternate with two muscle groups (i.e. Core, Legs and Chest)

Good Luck!!! And happy training!

 

Written by Guest Fitness Blogger Michele Cannell