Weight Training
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I am a 25 year old man, and I have tried many workout routines. But, this one has worked the best for me. Weight training 2 days per week allows your body to fully recuperate. After all, muscle is built during rest periods, not in the gym. I got this idea from some health experts, they used an analogy to scabs. If you pick the scab, the skin grows back scarred and less elastic and strong. The same is true for muscles. If you lift, you are actually tearing muscle fibers. If you do not allow muscle fibers to repair themselves, then they too can become scarred and less elastic. Not good for either body building or strength training. This all leads to overtraining, which can be interpreted differently by everyone. Another reason I went to 2 days per week is to save myself time for softball, teaching, and (more importantly) my wife to be.
As I said earlier, I have tried many workouts. For high school sports, I trained 3 days per week, college football was 4 days per week. But I have had the most gains in strength and size once I started 2 days per week. Of course, there is always the chance that this will not work for everyone, in fact I am sure of it. But I invite you to try. If you have to workout 3 days per week, you could probably do legs on one day by themselves, however I do them both days. Without further hesitation, my workout...
Sun: Cardio & Abs 20-30 min
Mon: Sprints 20min or softball or rest
Tues: 45-60 min
Deadlift 10, 10, 10
SUPERSET* of Leg Press & Leg Curl 12, 12, 12
SUPERSET of Incline Press 12, 10, 8, 6 & Dumbbell Flyes 12,10,10,8
SUPERSET of Shoulder Press 12,10,8 & Lateral Raises 15,15,15
SUPERSET of Bicep Curl 12,10,10,8 & Tricep Dips 15,15,15,15
Abs
Wed: Rest
Thur: Cardio & Abs 20-30min
Fri: Sprints 20min or softball or rest
Sat: 60-70min
Squat 10,10,10,10,10
SUPERSET or LegPress 12,12,12 & LegCurl 12,12,12
BenchPress 12,10,8,6,3
Pullovers 12,10,10
Pullups (4 sets to failure)
SUPERSET of Bicep 12,10,10,8 & Tricep Extension 12,10,10,8
Abs
*Definition of Superset: For example, leg extension and leg curls. I would do my set of leg extension and go directly to leg curl, no rest. After the curls, I would rest for 60secs. This may not be the same definition you have heard, but this is what my friends and I use to describe this.
I rest for 60 to 75 seconds between sets. More for larger muscles like legs and chest.
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