7 Must Know Facts to Build Your Strength Training Routine

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Home Page > Sports and Fitness > Fitness > 7 Must Know Facts to Build Your Strength Training Routine

7 Must Know Facts to Build Your Strength Training Routine

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Posted: Nov 12, 2005 |Comments: 0
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Building a strength training routine can be one of the trickiest parts of a fitness program. Ask 10 personal trainers what the best strength training routine is and you will get 10 different answers. Below are 7 must-know guidelines to use when building a strength training program. Each guideline provides the basic foundation that all strength training programs abide by. Learning the proper way to use free weights will greatly improve your strength, fitness, and health levels.

1) We cannot strength train a muscle today and tomorrow. We have to allow at least 24-36 hours of rest. Lifting on consecutive days leads to overtraining, muscle fatigue, and possible injury. All of our strength gains are made during the rest time!

2) We cannot spot reduce. This means if we want to lose weight in our stomach, doing 100 crunches a day will not make our stomach flab disappear. To reduce stomach fat, we need an overall reduction in body fat. Reducing overall body fat results from eating well, regular exercise, and proper rest.

3) We can spot tone. If we want bigger biceps, we can strength train for hypertrophy (fancy word for muscle growth). It is possible for us to focus on one specific muscle group. This is sometimes called targeted training. Studies have shown that machines isolate a muscle better than free weights.

4) Our strength training routines must be regular and consistent for results to take place. It took us years to put on the weight. We shouldn’t expect it to all fall off in three weeks. The best outcome from your fitness and strength training program should be a lifestyle change. Replace bad habits with healthy ones and reap the rewards.

5) Realize that our strength training routine must be changed every 4-6 weeks. This will prevent our body from hitting a plateau and it will keep things interesting. We can change our method, our exercise or our intensity level. Not changing our routine on a regular basis will eventually stop producing results. We will continually grow stronger as we progress with our fitness program. Be sure your body is challenged on every workout.

6) Our strength training routines must be built according to our specific goals. Specific goals may be: fat loss, hypertrophy, maintaining weight or adding bulk. Each goal will have a different method that is best suited for optimal results. Someone who is interested in losing body fat will strength train differently than someone looking to increase muscle bulk. Knowing what your specific goals are will aid in creating the best strength training program possible.

7) Our strength training routines must work all of the major muscle groups in our body 1-3 times per week. This includes our biceps, triceps, shoulders, chest, back, abs, quads, glutes, hamstrings and calves. Leaving out muscle groups will create an imbalance.

By using these 7 guidelines, anyone should be able to build a decent and effective program. The idea is to develop a safe strength training routine that provides us with major health and fitness benefits. Strength training has certainly increased in popularity over the past few years. Knowing how to build a strength training routine for our specific goals will move us one step closer to a fit body.

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Lynn Vandyke -
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Lynn VanDyke is the proud owner of http://www.strength-training-woman.com/.  She is a certified personal trainer, yoga instructor and nutritionist. Her site is quickly becoming an essential strength training destination.

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Strength Training Routines: Get Stronger Now

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Home Page > Sports and Fitness > Muscle Building > Strength Training Routines: Get Stronger Now

Strength Training Routines: Get Stronger Now

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Strength Training Routines: Get Stronger Now

By: Kim Johnson

About the Author

You can do strength training routines and build muscle at the same time. Please click here to watch a cool video discussing about it. Be sure to check out our bodybuilding blog too.

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Article Source: http://www.articlesbase.com/ – Strength Training Routines: Get Stronger Now

It is a shame really how strength training routines no longer form part of most average training regimes. With the fitness industry becoming more and more targeted by commercials, people just don’t find the time off their balance pads and ridiculous equipments to build that solid strength training routines foundation which is absolutely essential for long term weight training success. A very important fact eludes most bodybuilders these days. The stronger you get, the more sets and reps you will be able to undertake. You will found yourself capable of training for longer and your techniques and body movements will get more efficient. Strength training routines show some very distinct characteristics and we are going to discuss six of them.

The fantastic four strength training routines exercises

Squats, deadlifts, shoulder press and bench press. These are the four basic strength training routines exercises. Don’t get me wrong. These are not the only exercises you should be doing each time you hit the gym. The chin-up and row are also great moves but don’t go about making them the main focus of your strength training routines.

The use of barbells

For your strength training routines, barbell is your best choice followed by the dumbbell. Other equipments might have their place but only as perfect complements. The real job is done by the two equipments I mentioned above. Always start your strength training routines with the barbell exercises. The good question is why. Well simple enough. Barbells let you take on a lot of weight. The load is heavy and this is precisely the first step towards getting stronger. After your heaviest exercises are over and done with, move over to your dumbbell exercises and the often under-estimated body weight training.

As far as possible, keep it simple with your strength training routines

Some trainers just enjoy making things sound and look tough. There is something you should know. There is nothing you need to count during a set except for your reps. Focus on rising and lowering your weights in the right way, taking one second at the top of the lift instead of on the speed of your reps.

Try to maintain a log

As far as possible, try to keep a log of your strength training routines exercises, sets, reps, and the outcome you got with each of your workout sessions. Keep an inside track of your best lifts and reps as a reference basis to make sure you are getting better and better from one training week to another.

Don’t overdo it

Beware of those strength training routines that require you to hit the gym more than a maximum of four times a week. Try to keep your workouts short to make the most of your hormonal surges. Ideally, your strength training routines should lay down one main lift per workout, one or two assistance lifts and then some core work at the end . Doing more is a clear indicator that you are over-training, a harmful state of affairs.

Add weights responsibly

Most of the time people reach strength training routines plateaus because they go too heavy for too long. Ego is not a very good commodity when you undertake weight training. Abandon it. Increase the weight load you use each time you workout but not more than 10 pounds at any one time.

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Kim Johnson -
About the Author:

You can do strength training routines and build muscle at the same time. Please click here to watch a cool video discussing about it. Be sure to check out our

AllTrustedGuide.com – Body-fitness-plan reviews, body-fitness-plan tips and many more. We make it easy for everyone who need information on body-fitness-plan here! All this is about core exercises,personal training, workout plans, fitness books, etc, please visit: AllTrustedGuide.com

Best answer:

Answer by sergio
A good routine to start off with is the “mad cow 5×5″ just type it in google. It is a very good way to build strength and muscle quickly.

squats, bench press and dead-lift are the three best exercises.
they cause your body to produce more growth hormone.what ever routine you choose make sure you incorporate these three exercises.

Don’t do the same exercises two days in a row, alternate them.

after you have been doing a routine for a while, you should then change it. Your muscles get used to the routine eventually and then you stop building muscle. Don’t give them a chance to get used to the routine, keep changing. Also after a routine like the 5×5 you should start “cutting”. Go to a bodybuilding forum like this one:

http://forum.bodybuilding.com/

and read about cutting.

What do you think? Answer below!

Best answer:

Answer by golf4life817
well i have found that yoga and pallates.. i think thats how you spell it… work your muscles alot more than you would think… well at least i didnt think it would work that good… so i would go and get one of those work out videos thats pallates or yoga they worked really good for me!

Give your answer to this question below!

Just some lifting… My weight is around 155-160lbs 5’9 to those who are curious. I prefer calisthenics and bodyweight exercises for strength, but just recently I got back in the weight room. I do upperbody lifts twice a week. Todays workout I do bench press, incline press, tricep push downs, dips, handstand, tricep extensions
Video Rating: 4 / 5

My question is, is lifting weights helping me to maintain a healthy heart ? I’m not really talking about fat loss aspect, but rather the raise in heart rate, does it have the same benefits as doing a cardio work out ?

Thanks guys.

Best answer:

Answer by Mister Ambulance Driver
if you can lift weights at a rate that will keep your heart beating in that target HR range; then yes, it’ll do pretty much the same thing as a cardio exercise.

most likely though, with lifting heavier weights; that’s not happening.

Know better? Leave your own answer in the comments!

Try this weight training routine and get as sculpted as possible and as soon as possible. To push your body to the next level, you have to change your weight training program and avoid getting stuck in the rut. Many people actually are in a plateau phase which they did not know of and in the end of the day, they would not get the sculpted body that they wanted because their muscles are just not responding to their weight training plan anymore.

For muscles to respond and get optimum results, they need to be exercised extra hard and kept on guessing. There for, for change, it is recommended that high intensity technique is applied once a while to give the muscle a shock.

One of the best ways to shock the muscle is by using this weight training routine, which uses a technique, called superset. Superset is a method where by 2 exercises for 2 opposing body part is done back to back without rest. Two exercises for one body part done back to back can also be used as a superset.

The purpose of using this technique is to actually keep the intensity high and to keep the heart rate high as well. For example, if we use a chest and back superset exercise, the back muscle is at rest while the chest muscle is worked. When its time to work the back muscle, the chest muscle is at rest and have time to recover and by the time the chest muscle is worked again, it would already recovered.

For superset with the same muscle group, the purpose is to really exhaust the muscle group and kick the stubborn muscle so that it will grow! A good example is to do a bench press followed by a chest dumbbell flyes. Chest dumbbell flyes is an isolation exercise and it will really compliment the bench press, which is a compound exercise. Again, this will keep your heart rate high in the fat burning mode and shock the muscle.

Check Out This Free Weight Training Routine To Get A Sculpted Body For Chest And Back

1. Chin ups superset with Bench Press

2. Bent over barbell rows superset with push ups till failure

3. Seated cable rows superset with chest cable flyes

4. Close grip pull downs superset with dips till failure

Check Out This Free Weight Training Routine To Get A Sculpted Body For Biceps And Triceps

1. Standing bicep curls with close grip push ups

2. Seated 45 degree dumbbell biceps curls with standing triceps push down

3. Standing cable bicep curls with standing triceps rope extensions

4. Standing bicep hammer curls with bent over triceps kickback

Check Out This Free Weight Training Routine To Get A Sculpted Body For Quads And Hamstrings

1. Seated leg extensions with seated hamstrings curls

2. Leg press with straight leg dead lifts.

Check Out This Free Weight Training Routine To Get A Sculpted Body For Shoulders

1. Dumbbell shoulder press with standing lateral raises.

2. Bent over rear delt reverse raises with barbell upright rows

3. Standing dumbbell front raises and shrugs

The repetition range you should be doing is around ten to twelve. If you go above that chances are you may puke because its so intense! Choose moderate heavy weights and include this workout at least once to twice a month.