To achieve better strength, health and performance, you need to train at the threshold of intensity.
For example when doing 3 sets of 15 repetitions per exercise:
in the 1st set adjust the load, so you are able to finish15R – repetitions with correct technique, with little difficulty, but it is still somehow challenging
in the 2nd set increase the load so you have a harder time to complete 15R with correct technique, but you can still do it
in the 3rd set follow the 10-15 rule; choose the weight light enough that you can lift it 10 times with correct technique, but heavy enough that you can’t lift it more than 15 times, if you are able to complete for example 13 repetitions decrease the load by 5 or 10 pounds and finish the set to 15 repetitions.
You will have to experiment with the weight for a little while before you reach the right intensity, but once you know the numbers, you will start improving fast.
Please give yourself enough time to find the right loads for yourself to avoid injury.
Resistance exercise speed plays a major role with regards to injury risk and strength development.
I recommend 2 seconds for each lifting movement (pushing or pulling weight phase) and 4 seconds for each lowering movement (releasing the weight back to the starting position phase).
Breathing correctly during resistance exercise is simple:
take deep breaths, expanding your lower abdomen
exhale when you lift the weight or your own body (contract your muscles)
inhale when you lower the weight or your body (elongate your muscles)
breathe to full capacity
save the conversation for after the workout
More detailed explanation:
The best general breathing recommendation is to exhale through so called “sticking point” during the concentric phase ( when pushing or pulling the weight) and inhale during the eccentric phase (when you are releasing the weight back to the starting position).
Sticking point is the most difficult part of exercise – you should exhale. Than inhale during the easier part of the exercise.
Typically, the sticking point occurs soon after the transition from when you are releasing the weight back to the starting position to the period when you are pushing or pulling the weight.
For example, since the sticking point of the shoulder press exercise is reached when the machine handles are about halfway up, you should exhale through this portion of the movement. As the bar or handles are lowered back down to the starting position, you should inhale. These breathing strategy applies to nearly all resistance training exercises (weight lifting exercises).
Example:
Exhale, while lifting dumbbells, in these case biceps curling dumbbells up – you are exhaling while lifting dumbbells up:
Inhale, while lowering dumbbells, in these case biceps curling dumbbells down – you are inhaling while lowering dumbbells down:
Example:
When doing push ups, you are lifting your own body weight. Apply the same principle: Going down, lowering your body, you are inhaling:
grip of the bar should be wider than shoulder-width
position the thighs under the pads, if necessary adjust the thigh pad and seat
lean the torso slightly backward
extend the elbows fully
Downward movement phase
pull the bar down and toward the upper chest
maintain the slight torso backward lean; do not jerk the torso for assistance
touch the bar to the chest
Upward movement phase
allow the elbows to slowly extend back to the beginning position
keep the torso in the same position
2.Chest press – 15 repetitions; primary muscles trained – pectoralis major and triceps (chest and back of your hands – triceps)
sit down and lean back to assume five-point body contact position – head, upper back, lower back and but are touching the bench, feet are down on the board
grasp handles with pronated grip
align handles with the nipples of the chest; if necessary, adjust the seat height to correctly position the handles
push the handles away from the chest to almost fully extended elbow position – keep the slightly bent
Backward movement phase
allow the handles to slowly move backward for the maximum reach
maintain the five body contact position
Forward movement phase
push the handles away from the chest to the beginning position
maintain the five body contact position
do not arch the lower back or forcefully lock out the elbows
bring your feet about one foot forward and squad so your thighs are parallel to the floor
keep your back straight and flat and heels flat on the floor
While maintaining these position start curling dumbbells up and down
4.Machine shoulder press – 15 repetitions; primary muscles trained – anterior and medial deltoids, and triceps (shoulders and back of your hands – triceps)
sit down and lean back to assume the five body contact position – head, upper back, lover back, butt, feet
grasp the handles with pronated grip
align handles with the top of the shoulders; if necessary, adjust the seat height to position the handles correctly
Upward movement
push the handles upward until the elbows are almost fully extended, do not lock your elbows
maintain the five-point body contact position
do not arch the lower back
Downward movement phase
allow the elbows to slowly flex to lower the handles to the beginning position
maintain the five-point body contact position
Stretch
Back stretch:
Chest and biceps stretch
Triceps stretch
Repeat these sequence 3 times to complete 3 sets of each exercise, and stretch after each circle. 5.Squad jumps with heavy ball – 20 repetitions; primary muscles trained – quadriceps, gluteus maximus (legs and butt)
stand with your feet hip-width apart, your arms in the front of your head are holding heavy ball
lower into a basic squad
when your thighs are almost parallel to the floor, jump off the ground
land with your knees soft, and immediately lower into the next squad and jump
repeat rhythmically
6.Hamstring curl – 15 repetitions; primary muscles trained – hamstrings (back of the legs)
lie down and align knees with the axis of the machine
hook the feet under the ankle pad
grasp the handles
flex the knees until the ankle pad nearly touches the buttocks
than allow the knees to slowly extend to the starting position and repeat
7.Lunge dumbbell shoulder press – 20 repetitions (10 repetitions on each forward bent leg); primary muscles trained – anterior and medial deltoids, trapezius, triceps, quadriceps, gluteus maximus (shoulders, back of your hands – triceps, legs and butt)
grasp dumbbells and assume lunge position – your thigh of the forward leg should be parallel with the floor
maintaining deep lunge position and start pressing alternately dumbbells up and down
maintain straight back
do 10 repetitions and switch your legs
Stretch
Quad stretch
Hamstring stretch
Repeat these sequence 3 times to complete 3 sets of each exercise, and stretch after each circle.
8.Ball roll over; primary muscle trained – rectus abdominis (abdominals)
lie down on the floor, bend your knees
grasp ball and put it on your thighs, keeping your elbows extended
curl the torso toward the thighs keeping the ball rolling over your knees
don’t rest up; start downward torso movement still in the challenging upper position
lover your torso down, keeping your shoulders up
don’t rest down; start upward torso movement still in the challenging lower position
older people looking for safe effective resistance workout that targets all major muscle groups
anybody with limited amount of time, who wants a simple effective all body weight training solution
Why is this plan so effective?
It is consisted of core, multi-joint exercises that employ more muscles in the same time, so you are exercising all major muscle groups with fever exercises.
1.Lat pulldown; major muscles involved – mainly back muscles (latissimus dorsi, teres major, midle trapesius, rhomboids) also biceps
grasp the lat plldown bar with pronated grip
grip should be wider than shoulder-width
position the thighs under the pads, if necessary adjust the thigh pad and seat
lean the torso slightly backward
extend the elbows fully
Downward movement phase
pull the bar down and toward the upper chest
maintain the slight torso backward lean; do not jerk the torso for assistance
touch the bar to the chest
Upward movement phase
allow the elbows to slowly extend back to the beginning position
keep the torso in the same position
2.Chest press; major muscle involved – mainly chest muscles(pectoralis major) also triceps
sit down and lean back to assume five-point body contact position – head, upper back, lower back and butt are touching the bench, feet are down on the board
grasp handles with pronated grip
align handles with the nipples of the chest; if necessary, adjust the seat height to correctly position the handles
push the handles away from the chest to almost fully extended elbow position – keep them slightly bent
Backward movement phase
allow the handles to slowly move backward for the maximum reach
maintain the five body contact position
Forward movement phase
push the handles away from the chest to the beginning position
maintain the five body contact position
do not arch the lower back or forcefully lock out the elbows
4.Machine shoulder press; major muscles involved – mainly shoulders muscles (anterior and medial deltoids,) also triceps
sit down and lean back to assume the five body contact position – head, upper back, lover back, butt, feet
grasp the handles with pronated grip
align handles with the top of the shoulders; if necessary, adjust the seat height to position the handles correctly
Upward movement
push the handles upward until the elbows are almost fully extended, do not lock your elbows
maintain the five-point body contact position
do not arch the lower back
Downward movement phase
allow the elbows to slowly flex to lower the handles to the beginning position
maintain the five-point body contact position
Stretch:
Back stretch
Chest and biceps stretch
Triceps stretch
Repeat phase #1, 3 times.
Phase #2
3X15
4.Leg press
5.Leg curl
6.Abdominal crunches with ball – roll over abs
Stretch
4.Leg press; major muscles involved – leg muscles (gluteus maximus – butt, hamstrings, quadriceps) also calf muscle
sit in the machine with the back, lower back and butt pressed against seat pad
place the feet flat in the middle of the platform in a hip-width position with the toes slightly pointed out
adjust seat so your knees are in 90 degrees angle
grasp the handles
Forward movement phase
extend the hips and knees to push the seat backward (note that in some machines, the seat will be fixed and the foot platform will move forward during this phase)
push to almost fully extended position while maintaining the same upper body position and the heels in contact with the platform
Backward movement phase
allow the hips and knees to slowly flex to lower the weight
keep the back flat against the back pad
keep the legs parallel to each other
continue flexing the hips and knees until the knees are in 90 degrees angle
5.Leg curl; major muscles involved – hamstrings
assume a prone position on the machine with the hips and torso in the center of their pads and the knees aligned with the axis of the machine
hook the feet under the ankle pad, adjust pad so it is almost in contact with the back of the heal
once in proper position, the knees should be hanging slightly off the bottom edge of the thigh pad
grasp the handles
Upward movement phase
flex the knees until the ankle pad nearly touches the buttocks
don’t move the torso
maintain a tight grip on the handles
Downward movement phase
allow the knees to slowly extend back to the starting position
don’t move the torso
maintain a tight grip
6.Abdominal crunches with ball – roll over abs; major muscles involved – abdominal muscles (rectus abdominis)
lie on the floor
flex the knees to bring the heels near the butt
grab the ball, extend your elbows and put the on the thighs
Upward movement phase
keeping the feet, butt on the mat, curl the torso toward the thighs rolling the ball on your legs up
keep the arms extended and keep holding the ball
Downward movement phase
allow the torso to uncurl and extend back to the starting position, keep your shoulders up and abdominal muscles flexed
keep the feet and butt on the floor in the same position
