3 Small Changes to Your Big Workout

Most people in the gym are doing the same stuffs in their routine. No wonder they don't see any results or stop seeing results after a while.

Here is a typical average Joe & Jane's routine:
- Hop on the treadmill for a few minutes while watching TV or reading magazines
- Do some Cybex machine, a few dumbbell biceps curls, pump up a few chest press
- Hop back on a different cardio machine, elliptical or bike while chi-chatting with neighbors

Here is a typical gym-rat's routine:
- Load up weight plates on the barbell for bench press - trying for the "max" - pressing until screaming and yelling to death. Almost always, they're stuck in the weight.
- Use crazy heavy dumbbell weight to "cheat" their biceps
- Abs, abs and more abs

I have provided many ways to change up your weight trainig routines. Read more >>

Essentially, you can have infinite combinations of workout routines. You shouldn't be bored by the same old workouts that don't work for you.

For beginners, these can be very confusing. Here are 3 things you can try in your next few workouts. Don't try them all, but one at a time.

#1 Change the rep range.
You'll need the weight you're using for different rep ranges. If you've been doing 3 sets of 10 reps, try 4 sets of 8 reps, 5 sets of 5 reps.

#2 Change the order of exercies.
Simply reverse the order of exercies in a workout. If you've been doing chest first followed by back, try doing back first then chest.

Also try to reverse the order of training routines in a week schedule. For example, your training schedule in a week is Chest for Monday, Back for Wednesday, Legs for Friday; try Legs for Monday, Back for Wedneday, Chest for Friday.

#3 Slow down the rep speed.
Most people are lifting weight too fast or cheating with momentum unless you're a powerlifer or Olymic lifter. Take at least 3 counts (seconds) on the returning (negative) phase. Lift for 2 counts (seconds). You'll feel much better contracted muscle tension.

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Total-Body Balanced Superset & Triset Workout Programs

In earlier articles, I have covered the concept of superset as a weight training system and offered many practical superset routines and superset-based strength circuit training routines.

Triset is another weight training system that three exercises are performed back to back with no rest in between. So you'll do three exercises in a row as one set (tri set).

Both superset and triset are just two of the weight training system that can be incorporated in your whole training periodization program. They can help you change up your training program so that you make continuous progress without reaching plateau or incurring overuse injuries.

I offer more superset and triset workout routines in the following. You can alternate between workouts A and B on different days. These workout routines focus on total-body balanced training. More emphasis is placed on the multi-joint compound exercises to work the major muscle groups. Some single-joint isolation movements are also incorporated in the workout routines toward the end.

Depending on your goals, there are many training variables (weight, set, rep, rest interval, tempo, etc.) you can use and change up to perform these exercises to achieve different training effects and results: whether you want to gain strength, build muscle, lose fat or improve muscular strength endurance.

Read the weight training protocol here >>

Superset Workout Routine A
1A Dumbbell Deadlift
1B Dumbbell Bench Press

2A Pullup
2B Dumbbell Shoulder Press

3A Dip
3B Dumbbell Biceps Curl


Superset Workout Routine B
1A Dumbbell Bent-over Row
1B Dumbbell Incline Press

2A Smith-Machine Squat
2B Smith-Machine Shoulder Front Press

3A Dumbbell Overhead Press
3B Dumbbell Biceps Hammer Curl


Triset Workout Routine A
1A Smith-Machine Decline Bench Press
1B Smith-Machine Bent-over Row
1C Smith-Machine Deadlift

2A E-Z Bar Lying Triceps Extension
2B E-Z Bar Lying Triceps Close-Grip Pressup
2C E-B Bar Biceps Curl (standing or seated)


Triset Workout Routine B
1A Seated Dumbbell Press (80-85 degrees)
1B Seated Dumbbell Press (45 degrees)
1C Seated Dumbbell Press (flat)

2A Seated Row (pull to chin)
2B Seated Row (pull to chest)
2C Seated Row (pull to abdomen)


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Train with the Best!

How to Superset Your Workout for a Super Fab Body

Superset for Building Muscle, Losing Fat and a Super Fab Body

In a previous article, I have introduced "superset" as an effective weight training system. (I didn't invent the "superset" concept or system.)

Superset is referred to a weight training system or routine that you perform two exercises back to back with no or very little rest. You rest only after you complete the two exercises.

You can superset the same muscle group, opposing muscle groups or unrelated muscle groups.

I'm a big fan of doing supersets, tri-sets, giant sets or circuit strength training for many reasons described in my last article.

Most people are not pro bodybuilders nor capable of doing 5-day split routine. Supersetting is one of the most effective weight training systems or routines to work on more muscles in a shorter weight training session.

In some cases, supersets could be effective but inefficient to your body. That may not be a bad news!

Exercise inefficiency causes more stress on your neuro-muscular system. You break down more muscle tissues! With proper nutrition and recovery to repair the damaged tissues, you'll get stronger, build more muscle, and burn more fat.

Superset workout provide a strong stimulus to the metabolic rate and has a greater fat burning effect.


Practical Effective Superset Workout

In the following, I'll provide a few practical effective superset workout routines that you can try in a commercial gym, where "hugging" two stations or machines all for youself at the same time for supersetting workout could be a problem.

1. Superset barbell squat with dumbbell deadlift. Bring a pair of dumbbells to the squat rack or by the Smith-machine. Do a set of barbell squat followed immediately by doing a set of dumbbell deadlift. Standard back squat works all major leg muscles with a little more emphasis on the quadriceps. Deadlift is a hip-dominated lower body exercise that works all major muscles (except your chest), particularly more directly on your hamstrings and glutes. It also takes a lot of core strength and stability. This superset not only allows you to perform more leg workout, but also provides a more balanced training on your front and back sides of your legs. In addition, you only take up one work station (squat rack or Smith-machine).
2. Superset lat pull-down with standing dumbbell shoulder press. Again bring a pair of dumbbells to the lat pull-down station. Do a set of lat pull-down followed immediately with standing dumbbell shoulder press. You really only take up the lat pull-down station. The lat pull-down exercise primarily works your back muscles: latissimus dorsi ("lats") and trapezius. It also takes biceps and forearms to pull the bar down. Shoulder press works all three sides of your deltoid muscles (anterior, medial and posterior) to push the weight upward. These two exercises have opposite joint actions (scapular adduction vs. abduction) and opposite directions of movement (vertical pull vs. vertical push). Both muscle groups are most often abused and injured in daily activities or sports. Strengthening these two muscle groups at the same time will help you handle more weights, improve your posture and prevent injuries. You can replace lat pull-down with pull-up or chin-up exercise.
3. Superset dumbbell bent-over row with dumbbell bench press. You can use the same or two different weights depending on your strength and weakness, training goal and emphasis. Most people do more chest exercises than strengthening their back. You probably heard about people hurting their back all the times. It's rare to hear about someone pull his pec muscle. So do a set of dumbbell bent-over row in front of the bench. Then sit down and lie back on the bench. Do a set of bench press. You'll need a bench and you work on your back and chest muscles in a superset. Bent-over row works the same back muscles as in lat pull-down. Bench press works primarily your chest (pectoral muscles), triceps and front shoulder muscles.
4. Superset barbell bent-over row with barbell deadlift. Get an Olympic bar, find your spot and load up the weight plates. Do a set of bent-over row for your back followed by a set of deadlift for your hamstrings and glutes, or vice versa. This superset exercise will also challenge your biceps and forearms and strengthen your gripping power.
5. Superset dumbbell squat with dumbbell shoulder press. Apparently you need to use the weight suitable for shoulder press for both exercises. Clean the dumbbells onto top of your shoulders. Start squatting down while holding the dumbbells. As you start pushing your legs back up close to standup position, press the dumbbells upward. Lower the dumbbells slowly down to the top of your shoulders. Then start squatting down again. It may not seem a lot of load on your legs. Do a few sets. You'll know this superset is really challenging to your whole body, your core and your anaerobic energy system. If you do these exercises in a faster pace, it's called "thruster."
6. Superset dip with dumbbell biceps curl. Grab a pair of dumbbells to the station with parallel-bar handles. The station could be the captain's chair or Roman chair where you perform abdominal training. Do a set of dips (with bodyweight or with additional external weight) to work on your chest and triceps. Then immediately do a set of dumbbell curls to work on your biceps.

These supersetting training systems may not be on your training book. You've probably never thought about doing your weight training like these before.

You only rest after you complete the two exercises together. You perform higher training volume (or work capacity) in a shorter period of time. That's true intensity!

You may also need to lower the weights compared to what you would do with straight-set training system for the respective exercise.

Give it a try. Incorporate supersets into your workout routine and your whole periodization program.

There are just so many different ways of changing up your weight training routine and move beyond your training plateau!

In my next article, I'll give you a few superset workout routines based on bodyweight circuit and total-body training.

Copyright 2007 www.careyforfitness.com by C. Carey Yang.
All rights reserved.
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How to Change Up Your Weight Training Routine

Why 3 sets by 10 reps? What's the Magic?

No. No magic. It's just a very basic weight training prescription for beginners - nothing good or bad or magical - just simple and easy to remember and follow.
The 3 sets of 10 reps program got its start in the '40s and '50s in some early strength training experiments. Some fitness pros even laughed at this 3x10 program as "amateur" way of weight training.
If you've been lifting weight but haven't gained much strength or muscle, changing up your weight training routine may hold the key to reveal your six pack abs. Who don't want firm and flat abs?

Let's look at the training variables you can manipulate for weight training (resistance training):

• Selection of exercises
• Order of exercises
• Weights (resistance)
• Sets
• Reps
• Tempo (rep speed)
• Rest interval
• Loading pattern
• Periodization program

Reasonably simple, huh? Yes, but there's more to it. The combination of all these variables determine your training volume and intensity and your results.

Let's look at an example. Say you want to work on your chest (pectoral muscles) by choosing dumbbell flat bench press and dumbbell flye exercises (your selection of exercises). One classical straight-set workout may look like this (after light-weight warm-up sets) :

Classical Straight Set for Hypertrophy (Muscle Building)
DB Bench Press: 60 lbs x 3 sets x 10 reps, 2-0-1 tempo, 1 minute rest
Dumbbell Flyes: 30 lbs x 3 sets x 10 reps, 2-0-1 tempo, 1 minute rest
Comments: The order of exercises is dumbbell bench press first followed by dumbbell flyes. Each exercise is performed for 3 sets by 10 reps at respective weights. The lifting tempo is 2-0-1 rep speed. The rest interval between sets is one minute. The weight loading pattern is straight set; i.e., same weight through each exercise. Some people may call Dumbbell Flyes as "post-exhaustion" set in this combination.

What Else Can You Do?

Well, a lot more than you think.
The following shows several variations to above weight training routine with comments.

Variation #1 Pre-exhaustion Set
Dumbbell Flyes: 35 lbs x 3 sets x 10 reps, 2-0-1 tempo, 1 minute rest
DB Bench Press: 55 lbs x 3 sets x 10 reps, 2-0-1 tempo, 1 minute rest

Comments: The order of exercises is reversed. Flye is an isolation exercise that would tire out your pec as an "pre-exhaustion" set. You may be able to "fly" more weight first, but you almost wouldn't be able to lift as much in the subsequent Bench Press (a compound exercise).

Variation #2 Straight-Set for Maximum Strength
DB Bench Press: 75 lbs x 5 sets x 3 reps, 2-0-1 tempo, 3 minute rest
Dumbbell Flyes: 40 lbs x 5 sets x 3 reps, 2-0-1 tempo, 3 minute rest

Comments: By reversing the set x rep combination to the low rep range and heavier weights, you're training for maximum strength development. Training load and intensity are higher. You typically have to reduce training volume and rest longer between sets to recover from metabolic and physiological stresses.

Variation #3 Super Set
DB Bench Press @ 60 lbs x 10 reps (2-0-1 tempo) followed immediately without rest with Dumbbell Flyes @ 30 lbs x 10 reps (2-0-1 tempo)
Repeat this superset two more times for a total of 3 sets with1-minute rest between supersets.

Comments: Superset means you do two exercises back to back without rest. Take the rest till you finish both exercises as one set. These two exercises could target the same muscle group as it is in this case. You can also superset unrelated muscle groups (such as leg and shoulder) or opposing muscle groups (biceps and triceps).

Variation #4 Pyramid Set
DB Bench Press: 55 lbs x 12 reps, 60 lbs x 10 reps, 70 lbs x 6 reps, 2-0-1 tempo, 2 minute rest
Dumbbell Flyes: 40 lbs x 6 reps, 30 lbs x 10 reps, 25 lbs x 12 reps, 2-0-1 tempo, 2 minute rest

Comments: DB Bench Press loading pattern is a regular pyramid method. Start with lower-weight/higher-rep set and progress to heavier- weight/lower-rep set. Dumbbell Flyes loading pattern is an inverted or reverse pyramid scheme. Start with heavier-weight/lower-rep set and progress to lower-weight/high-rep set. There are also more complicated double pyramid and flat pyramid loading patterns.

Variation #5 Tempo & Tension Manipulation
By simply changing the tempo, it makes a lot of difference in the time under tension (TUT) on your muscles. Tempo (rep speed) refers to how quickly you lift the weight (concentric or "positive" phase) and lower the weight (eccentric or "negative" phase).

The 3-point tempo prescription of 2-0-1 means that you take 2 seconds to lower the weight, zero second pause at the bottom (stretch), and take one second to lift the weight. A more complicated 4-point tempo prescription adds the 4th digit for the time to hold (contracted) at the top of lifting.
For example, a "3-0-2" tempo prescription on the original straight set routine would make a huge impact on how you feel on the muscles and muscle growth. You'll probably start to feel that kind of unbearable muscle soreness by the 8th rep. You're struggling through the last two reps. That's the difference!

Variation #6 Anabolic/Anaerobic Conditioning
By reducing the rest interval between sets (say from 1 minute to 45 seconds), you'll be able to improve your anabolic conditioning and anaerobic fitness. You only rest till you're "almost" recovered and go for the next set. You don't wait around for 3 to 5 minutes till fully recovered.

Watch out for this routine as it's very taxing to your mind and body. You probably have to reduce the weights, too. So check out your ego.

One extreme example of this variation is modified Olympic Power Training Routine. Anaerobic conditioning and performance is achieved by training and pushing VO2 max and lactic acid or lactate threshold.

Variation #7 Periodization
I covered this topic before about periodizing your training program. After a few weeks of dedicated and consistent training, you've gained some muscles, become stronger, and are able to lift heavier or more reps. That's, you're adapted to the workout routine. You need new stimulus to continue to build strength and grow muscles by progressive overloading.

Why not try 3 sets x 12 reps at 45-second rest interval or 4 sets x 8 reps at 90-second rest interval, even on the same weights and exercise combination?


Get in the Program and Stay on It

Aren't you having enough yet? The list of variations can go on if you start to add more or different exercises to work on chest muscles. There are also other training methods such as tri-set, giant set, drop set, forced rep, super slow rep, "negative" focused rep, etc. You see, there are a lot more variations available for changing up your weight training routine than you can imagine. You'll never be bored with weight training.

One mistake made by many beginners is that they change their workout routine too often. Some keep changing their programs or routines in every workout or evey week. They try all sorts of fancy body part split routines they can find in the books, body building magazines or from their gym buddies.


No Program Hopping

You have to stay on and complete one program for a prescribed period, be it 3, 6 or 8 weeks. Do not try a different variation in every workout; otherwise there is no accumulated, consistent and positive training effect on the muscular, neurological and hormonal levels. It also needs to be designed and integrated into the longer training macrocycle as periodization.

Each variation has its purpose and effect. Define your training goal first. Pick one variation of your current workout routine and stay on it for at least three weeks. It may help you break your training plateau. You may see new strength gain and muscle growth in no time!


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Fire Up Your Metabolism to Burn off the Last 10 Pounds of Body Fat

The Forever Last 10 pounds, huh?

Many people have this question as to how to get rid of the perpetually stubborn 5 or 10 pounds of body fat. It's the most difficult and challenging 5 to 10 pounds to lose since your body wants to store fat for emergency use.

People all want to blame their genes, declining metabolism due to natural aging when they cannot lose weight.

These are just excuses.

You can still stay fit even if you're over 40!

I have a few strategies to help you boost your metabolism, kick-start your fat-burning furnace and move beyond your plateau. Follow these simple steps, you may be able to melt away the last pound of body fat and reveal your six pack abs in no time!


What Is Metabolism?

Metabolism is a scientific term that describes the rate of energy conversion - how your body process the foods and metabolize them into nutrients to fuel your body. This comes with a price at caloric expenditure. Although it's true that our metabolic rate drops by an average of 10% for every decade after age 25 to 30, it doesn't have to be this way. The decline is mostly due to reduced physical activities, poor diet and nutrition, bad habits and unhealthy lifestyle.

Our daily caloric intake is consumed through many pathways. Resting Metabolic Rate (RMR) takes up approximately 60 to 70% of daily energy consumption. That is the energy consumed while your body is at rest, sitting or sleeping, doing nothing. A good chunk of calories is consumed to support normal brain and body functions. Physical activities and exercises use up about 20 to 25%. The thermic effect of foods is about 10 to 15%.

As you can see, it's most powerful to raise your resting metabolic rate since it takes up a majority of caloric consumption. Increasing physical activies and intensive exercises help consume more calories. A good combination of food intake helps complete the last piece of metabolic puzzle.


What Can You Do to Boost Your Metabolism?
Follow these 5 simple strategies . . .
1. Perform resistance training to build lean muscle. You need to engage in some types of resistance training (free weight, strength machine, tubing/band). You know that by building lean muscle mass, your body burns off more calories even if you're just sitting around, doing nothing. The difference could be 20 to 50 more calories burned for every extra pound of lean muscle mass you build up. In addition, when repairing the damaged muscle tissues from resistance training, your body consumes extra calories to complete the repair and recovery process. So you got additional calorie expenditure. Learn how to change up your training routine when you hit the plateau.

2. Perform High Intensity Interval Training (H.I.I.T.) cardio exercise. I have covered this topic about H.I.I.T. cardio exercise to effectively enhance your cardiovascular fitness and help you burn fat all day. I have also shown many sample H.I.I.T. cardio routines. You can do H.I.I.T. cardio on the treadmill, elliptical trainer, stairmaster or stationary bike by alternating fast and slow speeds for long/short durations and several repeats. The concept can be applied to other types of cardio exercise and outdoor running - jump rope, cycling, kickboxing, hill running and distance repeat. You can do H.I.I.T. for 30 minutes as a separate workout on days that you don't lift weight. Or better yet, do a quick 15-minute H.I.I.T. at the end of your resistance training session. The "after-burn" will help you keep burning fat for at least 24 to 48 hours afterwards.

3. Add variation and variety to your training program. It's a standard training practice to periodize a training program throughout the year or season. You should at least evaluate and change up a training program every 4 to 6 weeks of mesocycle for many reasons. When you do new exercises, you're in the learning mode. Your body tries to guess how you can handle it. This "inefficiency" helps you burn more calories. After a period of consistent training, your body adapts to the new load and intensity level. Your progress starts to diminish. There are many ways to change up your weight training routine. By doing so, you'll progressively overload your body to make continual strength gain and muscle growth. Adding variety to your training program as a cross training helps you to prevent overtraining burnout and overuse injuries. You can also add different activities or choose your workouts by your personality.

4. Adjust protein intake. Without going into details about specific diet, nutrition and supplements, a higher protein intake will help you burn more calories because it just takes more energy to digest protein. This is the thermic effect of foods. Always eat a balanced meal. You know that you need protein to help build muscle. The idea here is not to overload your diet with protein and accidentally eat high-fat food. A good tip is always have some sources of protein in every meal or snack.

5. Plan your next week. Reserve one hour or two each week to review what you have done this week and plan your workout and nutrition for the coming week. Note any schedule conflict with your workout so that you plan around it. Then you plan your nutrition around your workout. It also helps with damage control for unforeseen social obligations or job demands. Be proactive about your training and nutrition schedule.

If you fail to plan, you plan to fail!


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Copyright 2007 www.careyforfitness.com by C. Carey Yang and Beyond Fitness Solutions, LLC. All rights reserved.

Free Download - The Dark Side of Cardio and Sample Fat Burning Workout



Exercise Is Good for Your Brain and Your Heart

More New Evidences about the Benefits of Exercise

The March 26, 2007 issue of Newsweek magazine covers a special Health for Life report.

Now scientists have more evidence to show that exercise helps build muscles, prevent heart disease, boost brainpower - and perhaps delay the development of Alzheimer's disease and other cognitive disorders. Researchers also have found more evidence as to how physical activities affect brain functions and moods. These are more evidences to support that running is good for your brain.


Exercise for Your Body, Exercise for Your Brain

Exercise can make people smarter. A strong, active body is crucial for building a strong, active mind. Exercise is long believed to have mental health benefits. The mental effects of exericse is far more complex than orignially thought. When you work out with your muscles, your body releases a protein called IGF-1 that triggers production of several chemicals, including one called brain-derived neurotrophic factor (BDNF). This molecule is called "Miracle-Gro for the brain" by Ratey, author of a new book "Spark: The Revolutionary New Science of Exercise and the Brain." BDNF might transform stem cells into full-grown, functional brain neurons that help learning.


Exercise --- The Best Anti-depressant?

Exercise is a pretty good antidepressant - biologically equivalent to medications. They both appear to spur nerve growth in the hippocampus region in the temporal lobe of the brain that is involved in regulating mood and storing memories. Through this mechanism, exercise probably relieves and likely prevents depression.


Vigorous High-Intensity Exercise Is Even Better

A recent study by Brian Duscha and his coworkers in Exercise Physiology at the Duke University School of Medicine showed that moderate exercise is fine, but a more vigorous workout added benefits. "Almost all cardiovascular rish factors respond significantly better to vigorous exercise than moderate exercise," says Brian Duscha. Vigorous exercise also has extra benefits in sense of purpose, ambition and self-confidence to Jessica Kavoulakis, a New York City lawyer and marathon runner.

Another review paper published in The American Journal of Cardiology by David Swain and Barry Franklin showed that vigorous exercise had greater improvements in aerobic capacity and glucose control and greater reductions in blood pressure for controlled total energy expenditure.


High Intensity Interval Training (H.I.I.T.) Cardio Exercise

These studies confirm that High intensity Interval Training (H.I.I.T.) cardio exercise is better than the long, slow, boring aerobic exercise in improving cardiovasular fitness and overall health. H.I.I.T. cardio workout is very taxing to your body. Try to limit full H.I.I.T. cardio session no longer than 30 minutes each time, no more than 3 times a week, preferably on non-strength training days.

Want to lose body fat, sculpt your lean and strong body, and reveal your six pack abs faster? Add a short 10- to 15-minute H.I.I.T. cardio at the end of your strength training session to blast your body. You'll boost your metabolism and keep your body in fat burning mode for good 24 to 48 hours. You also save your cardio time in the gym.

Learn the secrets to perform H.I.I.T. cardio and lose unwanted body fat in no time. >>


Some Cautions Remain ...

Of course, vigorous high intensity workouts are not for everyone. Always see your doctor before starting an exercise program, particularly for adults with risk factors in heart disease, diabetes or high blood pressure. Hiring a qualified personal trainer is a great idea to help you get started and monitor your progress. Too much too soon is a common mistake to cause injuries for deconditioned people or beginners. Start slow and work up exercise intensity gradually to a more vigorous program. Periodization is a fitness and sports training program to keep you on track and make continual progress.

Still not convinced or motivated to jump off your couch and start exercising? Don't forget. Regular exercises and physical activites have many health benefits.


Health Benefits of Exercise and Physical Activity:

• Reduce the risk of premature death


• Reduce the risk of developing and/or dying from heart disease


• Reduce high blood pressure or the risk of developing high blood pressure


• Reduce high cholesterol or the risk of developing high cholesterol


• Reduce the risk of developing colon cancer and breast cancer


• Reduce the risk of developing diabetes


• Reduce or maintain body weight or body fat


• Build and maintain healthy muscles, bones, and joints


• Reduce depression and anxiety


• Improve psychological well-being


• Enhanced work, recreation, and sport performance

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Periodize Your Training Program To Make Continual Progress

Why Isn't Your Workout Working?

Have you been wondering why you stop making progress (e.g., growing muscle, gaining strength or losing weight)?

Have you been doing the same workout routine over and over? That is, you're bored and stuck in a fitness rut.

Have you thought about changing up your training program, mixing up workout routine or even taking a long break from training?

There are many training systems available depending on your goals and training cycle. Here is why your workout isn't working. The basic concept starts with variation and progression for a training system. It's related to so called general adaptation syndrome (Ref. 1 and 2).

It states that variation of certain training factors will lead to greater gains than no variation. When you experience a new training stimulus, your body is "shocked" with some physiological discomfort. Your body adapts to the stimulus and improve performance after a few repeated sessions. After a while your body is used to the routine and intensity and becomes more efficient, the gains start to diminish. Your body has no reason to grow if you stop working out surpassing an optimal intensity threshold.

Put it this way. There is no magic training system, sets or reps.

Everything works, but nothing works forever.


Periodization --- Keep Your Workout Working

The concept of periodization is to change the training stimulus for gains to continue to occur progressively. The training stimulus can be changed by varying volume, load and intensity. Periodization was originally modeled in terms of Olympic weightlifting. Many concepts have been applied directly to fitness training.

Periodization refers to the "planned" manipulation of training volume, load and intensity throughout a series of specific training phases or cycles. Periodization is an application of the principles of progressive training. You vary your repetitions, sets, weight and intensity during each cycle. It's a method used to make continual improvements in performance throughout the year and avoid reaching plateau.

If you follow the same workout for any length of time, your body soon adapts to the constant load and your gains diminish. However, by structuring your long-term training goals in a number of training cycles, you will be able to make gains in strength, mass and endurance all year round. It will also help you avoid overtraining and injuries.


What Is A Periodization Program?

A periodization program is divided into a number of distinct training cycles. The longest cycle is called a macrocycle and usually spans a period of one year, although shorter macrocycles can be used. This would suit those who cannot commit themselves to a year-round program or those who want greater variety in their training.

The macrocycle is then broken down into 2 to 6 shorter training cycles (mesocycles). Each mesocycle spans several weeks and emphasises a particular training goal (e.g., hypertrophy for muscle mass, strength, maximum strength/power, or muscular endurance).

A well designed traininig program starts off with higher volume, lower intensity and lower skill workouts. The program gradually increases in training intensity toward heavier weights, lower reps and requires higher skill levels. The aim is to peak at the end of your mesocycle.

Each mesocycle is followed by a short period of 1-2 week rest. Rest is very important to allow your body to recover from the intense training and relieve stresses on your bones and joints. Resting doesn't mean that you do absolutely nothing. You'll engage in "active" resting and recovery. You do only very light training, or a completely different activity for cross training such as golf or recreational swimming that does not tax your energy systems or central nervous system in the same way. Each mesocycle is then divided into week­long microcycles, around which you plan your day-to-day workouts.


Types of Periodization Program

There are many variations in the periodization program, depending on your goals, training experience and lifestyle. (ref. 3)

• Linear Periodization: It's the classcic and straightforward method. You do something, make some progress to the next level or next thing, reach a peak, and back off for a break. "The main problem is that you constantly move away from the quality you've just developed," Alwyn says. Linear periodization starts from high reps/low loads and progresses successively to low reps/high loads. For example, you lift 15 reps in Phase One, 12 reps in Phase Two, 10 reps in Phase Three and 8 reps in Phase Four.
• Alternating Periodization: Instead of going straight linearly from the highest reps to the lowest, you alternate reps and workloads in different phases. For example, you can lift 10 reps in Phase One, 12 reps in Phase Two, 6 reps in Phase Three and 15 reps in Phase Four.
• Conjugate Periodization: A program can mix and match weights/reps in different stages. It combines some heavy lifts for strength, some fast lifts for power, some medium-rep sets for muscle mass, and some high-rep sets for muscular endurance.
• Undulating Periodization: This program is designed for athletes who need to maintain high levels of muscular endurance, strength and mass throughout the season. The undulating periodization program adjusts the sets, reps, rep tempo and rest period in every single workout.

Embrace The Changes
Some periodization programs may be better or more suitable for one than the other. Any type of periodization is better than the other types of training programs. Most people respond much better if their training program is periodically changed according to these principles.


Get Professional Help

Still have problems? Hire a qualified personal trainer to help you design an individualized fitness training program. You're welcome to contact me for consultation, carey@careyforfitness.com.

References:
1. Medvedeyev, A. A System of Multi-Year Training in Weightlifting. Trans. Andrew Chamiga. Linovia, Russia: Sportiviny Press, 1989.
2. Fleck, S. and Kraemer, W. Designing Resistance Programs. Champaign, IL: Human Kinectics, 1988.
3. Schuler, L. and Cosgrove, A. The New Rules of Lifting. New York, NY: The Penguin Group, 2006.


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Copyright 2007 www.careyforfitnesss.com by C. Carey Yang and Beyond Fitness Solutions, LLC.
All rights reserved.

Strength and Cardio Circuit Training

Why Circuit Training? What Is Circuit Training?

To add variety to your fitness training program, you have to vary your workout routine from time to time. Variation, periodization and cross training can help you reduce risk of injury, keep you from being bored, blast through your plateau so that you can keep making progress.

Strength and cardio circuit training is an excellent program to achieve this purpose. Perform these exercises back to back without rest (or with very little rest) until you complete the circuit. Have some water, rest for a few minutes and repeat the same circuit.


How to Do It?

Several sample circuit training routines are listed in the following. You can start with your own bodyweight. Bodyweight circuit training workout routine is useful when you don't have weights at home. You can do it in your hotel room when you're traveling and don't have access to the gym. Do it in the park or in small groups.

Bodyweight workout could be just as gruelling and challenging!

Change the number of repetitions and pace yourself to suit your fitness level. Substitute the exercise with a similar variation. If you work out in the gym, you have more options in equipment to work with. For example, try incline or decline bench press to replace flat bench press.

For strength machine, barbbell and dumbbell exercises, choose proper weights so that you complete the circuit. That means you have to reduce the weight that you can normally do for your 6-rep set. Start at 50% normal weight if you're not sure. Add or reduce weight as needed so that you can complete the circuit feeling somewhat sored and breathless.

You can alternate between workout A and workout B for barbell and dumbbell circuits. Always warm up for at least 5 to 10 minutes before exercise. Cool down and stretch after exercise.


The Good Things about Circuit Training

Strength and cardio circuit training provides you the benefits of both weight training and cardiovascular exercise in a single workout session. Your heart rate is elevated as you keep moving weights with different muscle groups in different angles and positions. Your metabolism is fired up to keep burning fat even for a few hours after you leave the gym.

Strength and cardio circuit training is one of the best and most efficient ways of burning body fat and revealing your six-pack abs.

The circuit training is pushing your body aerobically while still challenging your strength. It allows you to work your aerobic system while simultaneously working on your strength and muscular endurance. You'll improve your overall strength endurance and cardiovascular capacity.


What Is Circuit Training Not For?

However, strength and cardio circuit training is not meant to be a complete balanced total body workout. It does not replace your regular strength, muscle-building or cardiovascular training programs. Even though you move from exericse to exercise very quickly, it does not mean that you're allowed to bounce or jerk the weights up and down. You still have to maintain good forms when lifting weights.


How to Design a Super Great Circuit Training Routine

As you can see, I design the workout routines adhering to my principles in balanced total-body training & prioritiy training:

• Train both upper & lower body and core area
• Train both front & back sides of the muscle groups for balance
• Train both left & right sides of the muscle groups for balance
• Train large muscle groups first & small/assisting muscle groups later
• Train with compound exercises first & isolation exercises later
• Priority-train weak and imbalanced muscle groups
• Priority-train hard-to-see-by-yourself muscle groups

Add or replace with one of these workouts in your training program once a week. It helps you tone up muscles, melt body fat and reveal your six pack abs. Who don't want to have at least firm and flat abs?

To keep stimulating your body and making progress, try different versions of each exercise; e.g., one-hand pushup or clap pushup, jump squat or Bulgarian split squat, stiff-leg deadlift or Romanian deadlift. You'll finish your workout more efficiently and never be bored with workout again. You get maximum results in minimum time.

Sample Bodyweight Circuit Workout Routine
Squat x 30 reps
Standard Pushup x 30 reps
Mountain Climber x 20 reps
Curlup x 20 reps
Superman Backraise x 10 reps
Lunge x 10 reps each leg
Wide-width Pushup x 10 reps
Narrow-width Pushup x 10 reps
Oblique Twist x 30 reps
Opposite Arm and Leg Lift x 10 reps
Down Plank, hold for one minute

Watch Demo Video 1 >>






Watch Demo Video 2 >>




Sample Strength Machine Circuit Workout Routine
Leg Press x 20 reps
Chest Press x 15 reps
Shoulder Press x 10 reps
Seated Row x 15 reps
Leg Extension x 10 reps
Leg Curl x 10 reps
Pec Flye x 10 reps
Triceps Pushdown x 10 reps
Abdominal Curl x 15 reps
Back Extension x 15 reps
(You may have tough time moving from machine to machine without a break in a commercial gym unless you have a reserved personal training session to line up these machines for you.)

Sample Barbbell Circuit Workout Routine A
Back Squat x 15 reps
Military Press x 10 reps
Snatch-grip Deadlift x 10 reps
Bent-over Row x 10 reps
Hang Clean x 6 reps
Good Morning x 10 reps

Sample Barbell Circuit Workout Routine B
Bench Press x 12 reps
Bench Press (close grip) x 8 reps
Upright Row x 8 reps
Triceps Press x 6 reps
Biceps Curl x 6 reps
Wrist Curl x 6 reps

Sample Dumbbell Circuit Workout A
Sumo Wide-stance Squat x 15 reps
Arnold Press x 10 reps
Deadlift x 10 reps
One-arm Row x 10 reps each side
Squat & Push Press x 6 reps
Shrug x 6 reps

Watch Demo Video >>




Sample Dumbbell Circuit Workout B
Bench Press x 12 reps
Incline Bench Press x 8 reps
Lat Pullover x 8 reps
Lateral Raise x 6 reps
Triceps Kickback x 6 reps
Biceps Hammer Curl x 6 reps
Watch Demo Video >>




Check out more fat-burning training and workout routines.


>>> Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.

Copyright 2006 www.careyforfitness.com by C. Carey Yang and Beyond Fitness Solutions, LLC.
All rights reserved.

Free Download - The Dark Side of Cardio and Sample Fat Burning Workout



Visit my YouTube Channel to watch FREE Home Workout training programs based on bodyweight, dumbbells and simple exercise equipment that you can do at home or in the backyard.