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.
>>> 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.
Showing posts with label sets. Show all posts
Showing posts with label sets. Show all posts
Tuesday, February 24, 2009
Friday, November 10, 2006
Super Circuit Training - More Than Just Reps and Sets!
More About Circuit Training ...
Circuit training involves doing a series of exercises one after the other with little or no rest in between in a circuit fashion. It can be a useful training method when you are strapped for time, have limited weight/machine selections or have small confined workout space during high traffic hours in the gym.
Strength and cardio circuit training can be used a cross training alternative to provide excellent all around fitness, strength and stamina. It can also help reduce risk of overuse injury, keep one interested in the fitness training program or break through training plateau.
Circuit training is a versatile program that can be customized to meet specific needs and requirements: fitness level, strength endurance, cardiovascular stamina, weights & equipment availability, workout space, indoors/outdoors or sports-specific.
Many sample circuit training routines have been demonstrated using bodyweight, strength machine, barbell and dumbbell.
Circuit training is one of the most efficient training systems to tone up muscles, fire up your fat burning furnace, and reveal your six-pack abs.
Circuit Training --- All About Time and Efficiency
Most important of all for circuit training is time and efficiency. The circuit training workout routine should be structured and organized so that you make minimum change in weights/equipment or space. You can move from exercise to exercise efficiently with minimum interruption. You'll be out of the gym in no time to get the maximum results in minimum time.
Circuit training may be exactly what you need to shake up your stymied training program and kick your fitness up a notch.
Sample Super Circuit Training Routines
In the following I design a few sample super circuit training workout routines. Replace each exercise with a similar version depending on the weights/equipment availability or your specific conditions. You can also change the sequence around in the second set or vary the weights/reps/time in the your next workout.
You'll feel different tension on your muscles as you work on them with several exercises from different angles in a range of weights, sets or time.
Although I prefer a total-body circuit training, a specialized program for upper-body only, lower-body only or specific-body-part only workout routine can also be designed.
Another way to structure a balanced circuit training is pair up or superset opposing muscle group exercises as a mini-circuit as part of the whole circuit. There are so many ways that one can structure a circuit training program. It's totally customizable. You won't be bored with workout again.
Sample Bodyweight Timed Circuit Workout Routine
Pushup x an many as you can in 60 seconds
Squat x as many as you can in 60 seconds
Situp x as many as you can in 60 seconds
Lunge x as many as you can in 60 seconds
Pullup x as many as you can in 60 seconds
Sample Strength Machine Timed Circuit Workout Routine
Leg Press x 2 minutes
Chest Press x 2 minutes
Lat Pulldown x 2 minutes
Shoulder Press x 2 minutes
Triceps Pressdown x 1 minute
Biceps Preacher Curl x 1 minute
(water break)
Leg Extension x 1 minute
Leg Curl x 1 minute
Pec Fly x 2 minute
Seated Row x 2 minutes
Abdominal Curl x 1 minute
Back extension x 1 minute
Sample Smith-Machine Circuit Workout RoutineIncline Bench Press x 10 reps
Flat Bench Press x 10 reps
Squat x 10 reps
Bent-over Row x 10 reps
Deadlift x 10 reps
Shrug x 10 reps
Pullup x 6 reps
Shoulder Press x 6 reps
(water break)
Chinup x 8 reps
Shoulder Press x 8 reps
Front Squat x 10 reps
Reverse-grip Bent-over Row x 10 reps
Snatch-grip Deadlift x 10 reps
Calf Raise x 10 reps
Flat Bench Press x 10 reps
Decline Bench Press x 10 reps
Learn more circuit training routines in the following:
>> Strength and Cardio Circuit Training
>> Modified Olympic Weightlifting for Power Circuit Training
>> Spartan "300" Circuit Workout
Check out more expert 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.
Subscribe my YouTube Channel to get notified of the next FREE workout video uploaded.
Circuit training involves doing a series of exercises one after the other with little or no rest in between in a circuit fashion. It can be a useful training method when you are strapped for time, have limited weight/machine selections or have small confined workout space during high traffic hours in the gym.
Strength and cardio circuit training can be used a cross training alternative to provide excellent all around fitness, strength and stamina. It can also help reduce risk of overuse injury, keep one interested in the fitness training program or break through training plateau.
Circuit training is a versatile program that can be customized to meet specific needs and requirements: fitness level, strength endurance, cardiovascular stamina, weights & equipment availability, workout space, indoors/outdoors or sports-specific.
Many sample circuit training routines have been demonstrated using bodyweight, strength machine, barbell and dumbbell.
Circuit training is one of the most efficient training systems to tone up muscles, fire up your fat burning furnace, and reveal your six-pack abs.
Circuit Training --- All About Time and Efficiency
Most important of all for circuit training is time and efficiency. The circuit training workout routine should be structured and organized so that you make minimum change in weights/equipment or space. You can move from exercise to exercise efficiently with minimum interruption. You'll be out of the gym in no time to get the maximum results in minimum time.
Circuit training may be exactly what you need to shake up your stymied training program and kick your fitness up a notch.
Maximum Results, Minimum Time!
Sample Super Circuit Training Routines
In the following I design a few sample super circuit training workout routines. Replace each exercise with a similar version depending on the weights/equipment availability or your specific conditions. You can also change the sequence around in the second set or vary the weights/reps/time in the your next workout.
You'll feel different tension on your muscles as you work on them with several exercises from different angles in a range of weights, sets or time.
Although I prefer a total-body circuit training, a specialized program for upper-body only, lower-body only or specific-body-part only workout routine can also be designed.
Another way to structure a balanced circuit training is pair up or superset opposing muscle group exercises as a mini-circuit as part of the whole circuit. There are so many ways that one can structure a circuit training program. It's totally customizable. You won't be bored with workout again.
Ciruit training is more than
just mindless reps and sets!
Sample Bodyweight Timed Circuit Workout Routine
Pushup x an many as you can in 60 seconds
Squat x as many as you can in 60 seconds
Situp x as many as you can in 60 seconds
Lunge x as many as you can in 60 seconds
Pullup x as many as you can in 60 seconds
Sample Strength Machine Timed Circuit Workout Routine
Leg Press x 2 minutes
Chest Press x 2 minutes
Lat Pulldown x 2 minutes
Shoulder Press x 2 minutes
Triceps Pressdown x 1 minute
Biceps Preacher Curl x 1 minute
(water break)
Leg Extension x 1 minute
Leg Curl x 1 minute
Pec Fly x 2 minute
Seated Row x 2 minutes
Abdominal Curl x 1 minute
Back extension x 1 minute
Sample Smith-Machine Circuit Workout RoutineIncline Bench Press x 10 reps
Flat Bench Press x 10 reps
Squat x 10 reps
Bent-over Row x 10 reps
Deadlift x 10 reps
Shrug x 10 reps
Pullup x 6 reps
Shoulder Press x 6 reps
(water break)
Chinup x 8 reps
Shoulder Press x 8 reps
Front Squat x 10 reps
Reverse-grip Bent-over Row x 10 reps
Snatch-grip Deadlift x 10 reps
Calf Raise x 10 reps
Flat Bench Press x 10 reps
Decline Bench Press x 10 reps
Learn more circuit training routines in the following:
>> Strength and Cardio Circuit Training
>> Modified Olympic Weightlifting for Power Circuit Training
>> Spartan "300" Circuit Workout
Check out more expert 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
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