If you are exercising for some time in the gym, you know how training with affect muscles you’re putting weight on. The number of repetitions, series and various methods we use in exercises with weights can significantly affect the results and we have to plan our goals.
Chest and triceps work-out. Finding it difficult to figure out a good type of work out schedule for yourself? Start with chest and triceps. A normal schedule would appear like this:
»Warm up on treadmill or any cardio machine for about 15 minutes
» Followed by lower ab workouts (at least 3-5 workouts)
» Flat Bench Press (3 x 10-12)
» Seated 1-arm Dumbbell Extensions (3 x 10 with both arms)
» Incline Bench Press (3 x 10)
» Lying Barbell Extensions (3 x 10-12)
» Decline Bench Press (3 x 10)
» Seated 2-arm Dumbbell Extensions (3 x 10)
» Warm down on treadmill or any cardio machine for 15-20 minutes.
Pyramid repetition workout
You definitely have to try some of the known methods that will once again shock your muscles and stimulate their development.
Pyramid repetition workout is one of the oldest methods used in the gym since the very beginning. It proved to be one of the most effective techniques you can use even if you’re beginner.
The pyramid method is very simple and can be applied to almost every exercise.
Pyramid workout for strength
The method is performed so that the exercise will start with more repeats with a lighter weight, and each subsequent series reduce the number of repetitions and increase the load.
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Pyramid workout activate the muscles and endurance, which is essential for their growth and strength.
Bench press exercise
Here’s what it looks like, for example,
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1st series: 12 reps, 60 pounds
2nd series: 10 reps, 65 pounds
Training heavy will never go out of style, but when it comes to arms weight bench is ultimate choice. Any good routine should include heavy and lighter work to target more total muscle fibers.
3rd series: 8 reps, 70 pounds
4th series: 5 reps, 75-80 pounds
Adjust weight gradually and individually, but keep in mind that in the last series you choose a weight with which you exercise you can achieve the minimum number of repetitions.
Add a few more series, and so begin the exercise with 15 reps or end up with a series of 1-3 repetitions, it is important only to hold the pyramid method.
As the name implies, this method is the reverse of the classic pyramid workout method. After you have worked for some time pyramidal reps, change the order of methods and burden your muscles.
So, start with a series of workouts with low reps and heavy load, and then each follow with series of increased number of repetitions with reduced load.
In the above example you start an exercise with the fourth series, and end the one with the most repetitions and the lightest weight.