STRENGTH TRAINING

                   STRENGTH TRAINING

Strength training is the most effective way to turn your body into a fat burning  machine and stay in great shape! It is the most productive form of exercise  there is! In order to be successful with strength training there are some basic  principles that must be followed if you want to receive the many benefits which  strength training has to offer! The three most critical factors are progressive  overload, intensity, and recovery.   Progressive Overload simply means that you must force your muscles to work  harder each time. That means you can't use the same weight every workout,  regardless of how many sets or reps you do. The best way to dothis is by  attempting to increase the resistance / weight used and, or increase the number  of repetitions performed at each workout.   Intensity is also very important. You must force your body to increase its  strength. For example, if you typically do 3 sets of 10 reps on the leg press at  115 pounds, and your legs are capable of doing 16 reps, why is your body going  to make any improvements? Your body will only add muscle if you force it to  work at a higher level than it is used to. The most effective way to overload your  muscles is to perform one or two sets per exercise, and continue each set to  muscular failure. That means continuing each set until no more repetitions are  possible. Challenge yourself!   Once you have overloaded the target muscle group you must then allow for  proper recovery and over compensation. This means you must rest long enough  to allow for recovery of the targeted muscle group, the nervous system, refill  glycogen stores (Energy stored within your muscles), and also allow enough  time for the muscles to make improvements or increases. This process takes  time. Generally, it takes between 2-7 days to recover from a strength workout!  The harder you work the longer it takes your body to repair. Don't short-circuit  your progress by strength training too often! Basic Guidelines for Successful Strength Training Strength train no more than three times per week! Perform 1-2 sets per exercise! Choose 1-2 exercises for small muscle groups and 2-3 for large muscle  groups. (ex. 2-3 exercises for legs, back, chest, and 1-2 for arms, shoulders,  etc.) Choose no more than 8-10 exercises and work hard on them! Always keep  a record of all workouts! Take each set to failure or fatigue! Perform each exercise SLOWLY! Force the muscle to do the work -- NOT  momentum! As soon as you see a slow down in progress it's time to make a change to  your program!   Below are some sample workouts and frequently asked questions regarding  strength training. Full-body Workout 1-2 times per week (approx. 30-40 mins.) Lat Pull-Down 2 Sets Chest Press 2 Sets Leg Press 2 Sets Lateral Raise 1 Set Bicep Curl 1 Set Triceps Pushdown 1 Set Leg Curl 1 Set Leg Extension 1 Set Upper/Lower Split 2-3 times per week (approx. 25-40 mins.) Upper Seated Row 2 Sets Shoulder Press 2 Sets Lat Pull-Down 1 Set Pectoral Fly 1 Set Lateral Raise 1 Set Bicep Curl 1 Set Tricep Pushdown 1 Set Lower Leg Curl 2 Sets Glute Machine 1 Set Leg Press 2 Sets Leg Extension 1 Set Frequently Asked Questions Question. How do I lose the flab on the back of my arm or my spare tire? Answer. It is physically impossible to only lose fat in one area. What you can do  is decrease body fat by burning more calories than you consume. Increase  muscle tissue with strength training and burn more calories all day long, even  while you are sleeping! Question. How often should I strength train if my goal is to burn fat? Answer. 2-3 times per week would be great! You will build muscle tissue, which burns calories 24 hours a day, and you will decrease the chance for excess  calories to be stored as fat! Question. What if I don't want to bulk up? I just want to tone. Answer. If it were that easy to bulk or get big nearly every guy in the gym would  be huge] Women generally don't have the genetic potential to build large  muscles due to hormonal differences. Plus, don't forget that adding muscle  tissue to your body is a good thing! It makes everything you do much easier,  reduces the chance for injury, and increases your metabolism! Question. How many sets and repetitions should I do? Answer. This will vary depending upon your goal. If you are training to increase  strength, due fewer sets but higher intensity (1-2 sets to failure per exercise). If  training for muscle size, perform multiple sets (2-4 sets, but only 1 to failure).  The number of repetitions will vary also depending upon the speed at which you  move the weight and your goals. In general, shoot for 8-12 reps. Question. What are the benefits of strength training? Answer. Strength training, if done correctly, can make some major changes to  your body and mind! Here are just a few: Increased Metabolism Increased Strength and Flexibility Increased Muscle Tone Reduced Stress Levels