I tried the lifting portion of my workout program and decided it needed some tweaks.Here are my notes about what I am changing and also what equipment I currently use.
* 3 sets of each exercise is enough, except the muscle group I am highlighting and ab/core work is its own thing.(I will explain ab/core later)
* between sets if I don't have an equipment change it is probably a good idea to take a moment to catch my breath, if I nee too.. About 30 seconds should be enough.
* I don't need to change the weight every set, only when it seems to make sense.
* It is a good idea to highlight a different muscle group each workout by doing 3 different exercises just for that group of muscles and or super sets.
*I only use dumb bells and push up bars ( I like the Perfect Push-up by Body Rev because they can swivel) I use dumb bells to stay as ambidextrous as possible!
* For my ab/core work I do a variety of exercises and change it up a lot. Sometimes I only do one set of each with as many reps as I can , one exercise after another for the last 3-5 minutes.
* I start with the biggest muscles and go to the smallest with my exercises- back-shoulder-chest-trice;ts,biceps-for-arms and the same with my legs.
* It may take a little longer some days and in the beginning as I am still getting fit so I need to go a little slower than I will in 3 weeks.
* I do not need to and should not feel much pain for this to work. Fatigue yes a little soar yes real pain no.
* The goals FIT-LEAN-SUPPLE!!!
I hope by sharing this it has helped you in some small way.
Sincerely,
John
* 3 sets of each exercise is enough, except the muscle group I am highlighting and ab/core work is its own thing.(I will explain ab/core later)
* between sets if I don't have an equipment change it is probably a good idea to take a moment to catch my breath, if I nee too.. About 30 seconds should be enough.
* I don't need to change the weight every set, only when it seems to make sense.
* It is a good idea to highlight a different muscle group each workout by doing 3 different exercises just for that group of muscles and or super sets.
*I only use dumb bells and push up bars ( I like the Perfect Push-up by Body Rev because they can swivel) I use dumb bells to stay as ambidextrous as possible!
* For my ab/core work I do a variety of exercises and change it up a lot. Sometimes I only do one set of each with as many reps as I can , one exercise after another for the last 3-5 minutes.
* I start with the biggest muscles and go to the smallest with my exercises- back-shoulder-chest-trice;ts,biceps-for-arms and the same with my legs.
* It may take a little longer some days and in the beginning as I am still getting fit so I need to go a little slower than I will in 3 weeks.
* I do not need to and should not feel much pain for this to work. Fatigue yes a little soar yes real pain no.
* The goals FIT-LEAN-SUPPLE!!!
I hope by sharing this it has helped you in some small way.
Sincerely,
John
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