05109 Using the big ten exercises in your training program.
Using the big ten exercises in your training program.
Start out with one set of eight to twelve repetitions and after a week or two add an additional set. Several weeks later add one to two more sets until you reach four to five sets of each exercise. Begin with sets of eight and as you get stronger and can tolerate the stress of lifting gradually add more reps until you’re at twelve repetitions for four to five sets.
After three to four weeks have elapsed on this schedule begin to dramatically increase or decrease the repetitions on one of the days each week. This will shake up your body and make it realize that every day will not be the same. This is how growth takes place.
Once at the five sets of twelve it will be time to drastically change your entire program. But that is not what this article is about so I won’t address it now. Suffice it to say this will be the time in your program that new exercises, new reps and set schemes and different work to rest ratios will be needed to up the intensity necessary to continue your steady progress towards greater physical fitness.
After the exercises have been completed it’s time to start the cool down phase of the session. This period allows your body to readjust back to its normal temperature, pulse and breathing rates.
Midway through this cool down process do one or two static stretches for the various areas you’ve just worked out. Avoid, if possible, doing the same stretches each time by selecting a different one from any of the vast movements that are available.
Several of my favorite books are the Stretching Handbook by Brad Walker, Stretching by Bob Anderson, The Whartons’ Stretch Book by Jim and Phil Wharton, Stretching for Athletics by Pat Croce and Sport Stretch by Michael J. Alter.
After you have cooled down then it’s time to replenish your muscles with fuel. Eat a protein and high glycemic carbohydrate snack to help get your muscles back into the positive growing zone.
Summary
Start out by learning how to do the exercises correctly, be consistent in your exercise sessions, maintain the intensity, stick with the basics and eat well.
There you have it; a full schedule to get you into shape safely and effectively. But don’t get in a hurry to leave the gym just yet because you still have to cool down