SOME PEOPLE SAY THIS, AND SOME PEOPLE SAY THAT, WHAT IS THE ANSWER? |
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There
is no easy answer, it depends on your goals. Generally, my advice is
for people who want real results as far as strength, looks, health, and
physical functionality. Hard-core bodybuilders will probably scoff at
my opinions, but I am talking to REAL PEOPLE here. My program
will allow you to work out hard and achieve results while still
maintaining an active life in all other aspects.
For the vast majority of
people wanting to get in excellent shape I advocate full body workouts
utilizing two exercises for the smaller muscle groups, one set each,
and adding a third exercise for the larger muscle groups, (abs, legs,
chest and back). I do believe in utilizing split workouts for people
who have advanced to a certain point, however. (see SPLITS AND FREQUENCY).
This is a subject that is hotly debated. If you read bodybuilding
magazines you will see that the pros virtually always split their
workouts, doing as many as five sets per exercise, and four exercises
per body part. That's 20 sets per body part! They are also pros, and
more than likely on some sort of anabolic steroid, so you should not
even consider trying to emulate a program like that. On the other end
of the spectrum, former Mr. Universe Mike Mentzer insists that anything
more than one set per body part is not only unnecessary, but it is
detrimental. This theory relies heavily, however, on the stipulation
that the aforementioned one set takes you completely, and utterly, to
muscular failure, anything short of that is not enough. With all due
respect to Mr. Mentzer, I doubt that anyone can actually push their
body past all natural defense mechanisms to totally achieve "muscular failure", and even if they could, they could not do it on a regular basis.
Another important fact is
this; My system is geared for regular people, not full time exercise
fanatics. I get up at 4:00 A.M. so I can get in a workout before
getting to work. I, and presumably most people, simply don't have time
to work out for a couple of hours. My full body workouts generally can
be performed in about 40 minutes or so. Thus, I firmly believe in the
set system that I have described. This is just a guideline however, it
varies from time to time, and from body part to body part. For most
body parts a good rule of thumb is to do one set of a heavy compound
movement, followed by one set of an isolation movement. Here are some
exceptions;
Everybody wants to
concentrate on their abdominal muscles. I recommend one set of a
movement targeted at the lower abs, and one set of an upper ab
movement, possibly finishing up with a movement targeting the obliques,
(although you want to work the obliques somewhat sparingly). Keep in
mind that you want tight toned abs, not large abs, so stick to low
weight, high reps.
Most weight trainers treat
quads and hamstrings separately and work each one with their own set of
exercises and sets. I keep in mind, however, that your legs are used
all day long as you go about your life. Add to that the fact that
almost all forms of cardiovascular exercise primarily utilize the leg
muscles, and I have come to the conclusion that one set each for quads,
hamstrings and calves are entirely sufficient. Again, sometimes we have
to make exceptions to the rules, therefore I will add a third exercise
for the upper legs every so often.
The forearms get worked very heavily when doing numerous
other exercises, and the calves are worked all day long by walking, so
I advise only specifically targeting the forearms and calves with one
set each.
Rest approximately 1
minute in between sets, and 1 1/2 minutes in between body parts, (you
don't really have to time it, just rest long enough so that you can
successfully complete another set, but not so long that you defeat the
purpose of working out).
The number of repetitions
that you perform for an exercise and the weight that you are moving are
inexorably linked. To start out, let me clarify that if I suggest 10
reps on a given exercise, that does not mean pick a comfortable weight,
do 10 reps, and then stop. It means pick a weight that only allows you
to complete 10 reps, while bringing you very near muscular failure,
maintaining good form throughout the movement. If you train alone, as I
do, then for safeties sake, stop 1-2 reps short of muscular failure on
exercises that put the weight in a dangerous position, and which could
cause injury upon achieving muscular failure and losing control of the
weight.
It is fairly well accepted
that to add mass, lower rep ranges, (6-10), are most effective, while
for so-called toning, higher rep ranges, (10-15), work best. That being
said, I recommend doing 8-12 reps for most major body parts. This range
will provide the stimulus for building muscle as well as allowing for
enough reps to create a good "pump".
When starting a new routine
you need to determine how much weight to move, and how to progressively
increase that weight. Start with a weight that allows you to
successfully complete 8 reps, again, always practicing PROPER FORM.
The goal would then be to try and add 1 rep on subsequent workouts, or
as often as possible. When you reach 12 reps, increase the weight by
approximately 10%, and start all over again. Of course, there are
exceptions;
(It seems abs are always an
exception) Stay in the 20-50 rep range. The reason being, lower
reps/higher weight promotes muscular growth, and most people want
strong, toned abs, not large abs.
Alternate between lower
(8-12), and higher (20-30) reps every 2 weeks. Calves and forearms are
unique, and somewhat different from most other muscles in your body.
HERE IS A SAMPLE OF A GOOD FULL BODY WORKOUT
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ABS
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Inclined Crunches - 1 set of 30 reps
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Bench Knee Raises - 1 set of 30 reps
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Side bends - 1 set of 30 reps per side
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LEGS
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Squats - 1 set of 10 reps
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Leg Extensions - 1 set of 10 reps
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Leg Curls - 1 set of 10 reps
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CHEST
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Bench Press - 1 set of 10 reps
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Declined Butterflies - 1 set of 10 reps
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Push-ups - 1 set body weight to failure
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BACK
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Pull-Downs - 1 set of 10 reps
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Dumbbell Pullover - 1 set of 10 reps
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One-Arm Dumbbell Rows - 1 set of 10 reps per arm
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SHOULDERS
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BICEPS
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TRICEPS
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CALVES
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FOREARMS
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FOR SUGGESTED WORKOUTS AND PRINTABLE LOG SHEETS
Circuit training is a
method of weight training that combines the benefits of weight training
and aerobic/endurance exercise. In circuit training you complete one
set of an exercise for each body part continuously, one after another,
with little or no rest in between, (max. 30 seconds between sets, and 1
1/2 -2 minutes between circuits). Continue this three times through the
entire circuit. You will find that you can not use quite as much weight
as in conventional weight training, but it will work your
cardiovascular system and help burn body fat very effectively.
FOR SUGGESTED CIRCUIT-TRAINING WORKOUTS,
AND PRINTABLE LOG SHEETS
As I said, these are just guidelines. Feel free to tweak and adjust according to your individual goals.
GOOD LUCK !!
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