![]() ![]() To improve strength, focus on big movements that engage multiple joints and muscle groups to overcome the resistance. Meaning, you could accomplish just one extra rep at the end.” Improve strength “You want to ‘leave one in the tank,’ as we say. But if you’re struggling and reaching muscular fatigue, you may need to lighten the load,” Laudig said. “If you can easily get all 15 reps, you can most likely increase the weight. Choose the right weightįor each of the repetition ranges below, choose a weight that makes the last rep difficult, but not impossible. To maximize your resistance training sessions, do them before cardio, or do cardio on a separate day to avoid over-fatiguing your muscles and sacrificing good form. ![]() ![]() This allows you to work every muscle group during one session, while still giving your body time to recover between workouts. If you’re doing fewer than four resistance training sessions per week, Laudig recommends focusing on full-body training. Over time, exercise will become part of your normal routine.” “Keeping a routine and staying consistent with your workouts goes a long way in helping you create healthy habits. “The most important thing is to stay consistent over time,” Laudig said. When it comes to exercise, consistency is key. Ideally, your exercise program will target all three.” Be consistent “With resistance training, there are essentially three different outcomes you can aim for: muscular strength, endurance and hypertrophy (or increase in size). “Always have a goal in mind when setting up your workout plan,” Laudig said. Resistance training also lowers risk of injury and increases metabolism, which makes it easier to maintain a healthy weight.Ĭertified strength and conditioning specialist Joshua Laudig, NSCA-CPT, fitness coordinator at the Texas A&M Coastal Bend Health Education Center and Texas A&M Healthy South Texas, says it’s not enough to just lift weights or do some pushups a few days a week to meet the recommendations above. Use the first week of this phase of the program to ease back into the proper form so the mechanics of the movement become comfortable.In addition to getting at least 30 minutes of aerobic activity most days of the week, the American Heart Association recommends doing full-body resistance training two to three days per week to strengthen muscles, bones and connective tissue. If it’s been a while since you went heavy on the squat, bench press, or deadlift. Just don’t allow your ego to take over stick with a light progression of 5 to 10 lbs max. Once you can perform each set for six reps, add weight to the bar. You’ll preserve your joints as well, as you’ll have to lighten the load to complete all of the reps.” Part 2: Strength This will ensure that you can lift the most weight during the first set, then tax different muscle fibers with lighter weight. For each subsequent set, lighten the load and increase the reps. “The four-day split allows the lifter to ease back into using perfect form on his lifts, which will carry over to more efficient form for when things get heavy.” Start by performing 12 reps. “In the endurance phase of the program you’ll work with more volume to prime your muscles for the literal heavy lifting ahead,” explains Brathwaite. Follow his routine and pair it with an ultra-clean diet and you’ll see similar results-lower body fat and way more muscle. Leading up to the contest, Brathwaite wasn’t sure which division he best fit-Physique, Classic Physique, or Bodybuilding-so he trained his ass off and put on size while staying lean and shredded and competed in all three. Should you stay the course? Start looking to lean out? Finally test out that Zumba class? To help give you direction we tagged in trainer and coach Prince Brathwaite, CEO and founder of Trooper Fitness in New York City and winner of last October’s 2016 NPC Brooklyn Grand Prix. With warm weather on the horizon, you might not be sure which workout protocol to adopt to lead into summer. ![]()
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