E-mail to a friendE-mail this page to a friend   Print this PagePrinter Friendly Version

Success with Strength Training

By Jesse Cannone CFT, CPRS, SPN

Strength training is the most effective way to turn your body into a fat burning machine and stay in great shape! It is the most productive form of exercise there is! In order to be successful with strength training there are some basic principles that must be followed if you want to receive the many benefits which strength training has to offer! The three most critical factors are progressive overload, intensity, and recovery.

Progressive overload simply means that you must force your muscles to work harder each time. That means you can't use the same weight every workout, regardless of how many sets or reps you do. The best way to do this is by attempting to increase the resistance / weight used and, or increase the number of repetitions performed at each workout.

Intensity is also very important. You must force your body to increase its strength. For example, if you typically do 3 sets of 10 reps on the leg press at 115 pounds, and your legs are capable of doing 16 reps, why is your body going to make any improvements? Your body will only add muscle if you force it to work at a higher level than it is used to. The most effective way to overload your muscles is to perform one or two sets per exercise, and continue each set to muscular failure. That means continuing each set until no more repetitions are possible. Challenge yourself!

Once you have overloaded the target muscle group you must then allow for proper recovery and over compensation. This means you must rest long enough to allow for recovery of the targeted muscle group, the nervous system, refill glycogen stores (Energy stored within your muscles), and also allow enough time for the muscles to make improvements or increases. This process takes time. Generally, it takes between 2-7 days to recover from a strength workout! The harder you work the longer it takes your body to repair. Don't short-circuit your progress by strength training too often!

Basic Guidelines for Successful Strength Training

  • Strength train no more than three times per week!

  • Perform 1-2 sets per exercise!

  • Choose 1-2 exercises for small muscle groups and 2-3 for large muscle groups. (ex. 2-3 exercises for legs, back, chest, and 1-2 for arms, shoulders, etc.)

  • Choose no more than 8-10 exercises and work hard on them! . Always keep a record of all workouts! . Take each set to failure or fatigue!

  • Perform each exercise SLOWLY! Force the muscle to do the work -- NOT momentum!

  • As soon as you see a slow down in progress it's time to make a change to your program!

Below are some sample workouts and frequently asked questions regarding strength training.

Full-body Workout 1-2 x per week (approx. 30-40 mins.)

Lat pull-down 2 sets Chest press 2 sets Leg press 2 sets

Lateral raise 1 set Bicep curl 1 set

Triceps pushdown 1 set Leg curl 1 set

Leg extension 1 set

Upper / Lower Split

2-3 x per week (approx. 25-40 mins)

A. Upper

Seated row 2 sets

Shoulder press 2 sets

Lat pull-down 1 set

Pectoral fly 1 set

Lateral raise 1 set

Bicep curl 1 set

Triceps pushdown 1 set

B. Lower

Leg curl 2 sets

Glute machine 1 set

Leg press 2 sets

Leg extension 1 set

Frequently Asked Questions

Q. How do I lose the flab on the back of my arm or my spare tire?

A. It is physically impossible to only lose fat in one area. What you can do is decrease body fat by burning more calories than you consume. Increase muscle tissue with strength training and burn more calories all day long, even while you are sleeping!

Q. How often should I strength train if my goal is to burn fat?

A. 2-3 times per week would be great! You will build muscle tissue, which burns calories 24 hours a day, and you will decrease the chance for excess calories to be stored as fat!

Q. What if I don't want to bulk up? I just want to tone.

A. If it were that easy to bulk or get big nearly every guy in the gym would be huge] Women generally don't have the genetic potential to build large muscles due to hormonal differences. Plus, don't forget that adding muscle tissue to your body is a good thing! It makes everything you do much easier, reduces the chance for injury, and increases your metabolism!

Q. How many sets and repetitions should I do?

A. This will vary depending upon your goal. If you are training to increase strength, due fewer sets but higher intensity (1-2 sets to failure per exercise).  If training for muscle size, perform multiple sets (2-4 sets, but only 1 to failure). The number of repetitions will vary also depending upon the speed at which you move the weight and your goals. In general, shoot for 8-12 reps.

Q. What are the benefits of strength training?

A. Strength training, if done correctly, can make some major changes to  your body and mind! Here are just a few:

1.    Increased metabolism

2.    Increased strength and flexibility

3.    Increased muscle tone

4.    Reduced stress levels

For more great muscle building information visit http://www.seriousstrengthtraining.com

 

   Call Now....

1-888-872-7961

or

Click Here

.

FREE REPORT
 

 

 

Important:  Don't Hire a Personal Trainer Until You Read This FREE Report...

 

 

We Hate Spam Too!   Your email is safe with us

 

First Name
Email

 

OR
Learn More

  Personal Training
   Why Choose Us?
   Get Started Now
   Gift Certificates

 

 Women's Only  Boot Camp

6 Locations This Spring!

Click Here To Find Out More!

   Call Now....

1-888-872-7961

or

Click Here

.

   What's Your Goal?
   Want Flat Abs?
FREE E-Book

 

Jam packed with powerful Weight-loss, Nutrition and Motivational information.  Grab your FREE COPY...

 

First Name
Email

We Hate Spam Too!  Your email is safe with us.

   Personal Trainers

 

Copyright 1997-2009 Achieve Fitness Personal Training, LLC. All rights reserved. Site design by Personal Trainer Business Marketing

 

Achieve Fitness Personal Training, LLC 19 Bronco Ct Suite 263-A Germantown, MD 20874 USA

 

Toll-free 1-888-872-7961  

IDEA Health & Fitness Association Logo    National Endurance And Sports Trainers Association         Better Business Bureau Member    

Credit Cards accepted        

 Massage Directory        Personal Trainer Directory        Lower Back Pain        Sciatic Pain        Martial Arts Directory      

Inversion Tables       Fibromyalgia      Fitness Boot Camps     Neck Pain     Upper Back Pain      Physical Therapist Directory

Boot Camp Directory     Organic Products      Back Pain Treatments  Chicago Massage

Recommended Websites

Personal Trainers In Alabama

Personal Trainer Birmingham

 

Personal Trainers In Arizona 

Personal Trainer Chandler

Chandler Personal Trainers

Personal Trainer Mesa

Personal Trainer Tempe
Personal Trainer Tucson
Personal Trainer Sedona

Personal Trainer Scottsdale

Personal Trainer Phoenix
Personal Trainer Prescott

 

Boot Camp Chandler

Boot Camp Phoenix

Boot Camp Tempe

 

Personal Trainers In California

Personal Trainer Anaheim

Personal Trainer Bakersfield

Personal Trainer Beverly Hills

Personal Trainer Campbell

Personal Trainer Long Beach

Long Beach Personal Trainers

Personal Trainer Los Altos

Personal Trainer Los Angeles

Personal Trainer Los Gatos

Personal Trainer Newport Beach

Orange County Personal Trainer

Personal Trainer Orange County

Personal Trainer Pleasanton

Personal Trainer Roseville

Personal Trainer Sacramento
Personal Trainer Santa Barbara

Personal Trainer Santa Monica

Personal Trainer San Fernando Valley

Personal Trainer San Francisco

Personal Trainer San Diego

San Diego Personal Trainers
Personal Trainer San Jose

Personal Trainer San Mateo

Personal Trainer Sherman Oaks

Personal Trainer Venice

Personal Trainer Ventura

Personal Trainer Westlake Village

 

Boot Camp El Dorado Hills

Boot Camp Folsom

Salsa Lessons San Diego

Surf Lessons Ventura County

 

Personal Trainers In Colorado

Personal Trainer Colorado Springs

Personal Trainer Denver


Personal Trainers In Connecticut
Personal Trainer Greenwich

 

Personal Trainers In Florida

Personal Trainer Aventura

Personal Trainer Boca Raton

Personal Trainer Boynton Beach

Personal Trainer Clearwater

Personal Training in Clearwater

Personal Trainer Coconut Grove

Personal Trainer Coral Gables

Personal Trainer Coral Springs

Personal Training Deerfield Beach

Personal Trainer Delray Beach

Personal Trainer Fort Lauderdale

Personal Trainer Hollywood

Personal Trainer Lighthouse Point

Personal Trainer Miami Beach

Personal Trainer Miami

Miami Personal Trainer

Personal Trainer North Miami Beach

Personal Trainer Orlando
Personal Trainer Palm Harbor

Personal Trainer Pompano Beach

Personal Trainer Sarasota

Personal Trainer South Beach

Personal Trainer South Florida

Personal Trainer South Miami Beach

Personal Trainer St. Petersburg

Personal Trainer Surfside

Personal Trainer Tampa

 

Boot Camp Boca Raton

Boot Camp Miami Beach

Boot Camp Orlando

Boot Camp Sunny Isles

 

Personal Trainers In Georgia

Personal Trainer Atlanta

Personal Trainer Dunwoody - Fulton

Personal Trainer Fayetteville

Personal Trainer Kennesaw

Personal Trainer Savannah

Personal Trainer Villa Rica

 

Personal Trainers In Illinois

Personal Trainer Granite City

Personal Trainer Chicago

Personal Trainers Chicago

Chicago Personal Trainers

Personal Trainer Hinsdale

Personal Trainer Lake Forest

Personal Trainer Naperville

Personal Trainer Northbrook

Bass Lessons Chicago

Boot Camp Naperville

Personal Trainers In Indiana

Personal Trainer Carmel

Personal Trainer Indianapolis

Personal Trainer Southern Indiana

 

Personal Trainers In Kentucky

Personal Trainer Crescent Springs

Personal Trainer Louisville
Personal Trainer Prospect

 

Boot Camp Crescent Springs

 

Personal Trainer In Louisiana

Personal Trainer Baton Rouge

 

Personal Trainers in Maine

Personal Trainer Portland

 

Boot Camp Portland

 

Personal Trainers In Maryland

Personal Trainer Annapolis

Personal Trainer Baltimore

Personal Trainer Bethesda

Personal Trainer Boyds

Personal Trainer Chevy Chase

Personal Trainer Clarksburg

Personal Trainer Clarksville

Personal Trainer Columbia

Personal Trainer College Park

Personal Trainer Damascus

Personal Trainer Darnestown

Personal Trainer Frederick

Personal Trainer Gaithersburg

Personal Trainer Germantown

Personal Trainer Kentlands

Personal Trainer Maryland

Personal Trainer North Potomac

Personal Trainer Olney

Personal Trainer Potomac

Personal Trainer Rockville

Personal Trainer Sykesville

Personal Trainer Silver Spring

Personal Trainer Urbana

Personal Trainer Wheaton

 

Personal Trainers In Michigan

Personal Trainer Ann Arbor

 

Personal Trainers In Minnesota

Personal Trainer St. Paul

 

Boot Camp St. Paul


Personal Trainers In Missouri

Personal Trainer St. Louis

 

Personal Trainers In Nevada

Personal Trainer Las Vegas

 

Boot Camp Las Vegas

 

Personal Trainers In New Hampshire

Personal Trainer Bedford

Personal Training Manchester

 

Personal Trainers In New Jersey

Personal Trainer Bergen County

Personal Trainer Fairfield

Personal Trainer Freehold

Personal Trainer West Orange

 

Boot Camp New Jersey

 

Personal Trainers in New Mexico

Personal Trainer Albuquerque

Personal Trainer Santa Fe

 

Personal Trainers In New York

Personal Trainer Buffalo

Personal Trainer Brooklyn

Personal Trainer Long Island

Long Island Personal Training

Personal Trainer Manhattan

Personal Trainer New York City

Personal Trainer Queens

Personal Trainer Rockland County

Personal Trainer Westchester

 

Boot Camp NYC

Personal Trainers In North Carolina

Personal Trainer Charlotte
 

Personal Trainers In Ohio

Personal Trainer Cincinnati

Personal Trainer Columbus

Personal Trainer Cleveland

Personal Trainer Dayton


Personal Trainers In Oklahoma

Personal Trainers Oklahoma City

 

Boot Camp Oklahoma City

 

Personal Trainers In Oregon
Personal Trainer Portland

 

Personal Trainers In Pennsylvania
Personal Trainer Harrisburg

Personal Trainer Philadelphia

Personal Trainer Pittsburgh

 

Personal Trainer in Rhode Island

Personal Trainer East Greenwich

Personal Trainer Providence

 

Personal Trainers In South Carolina

Personal Trainer Charleston

Charleston Personal Trainers

 

Personal Trainers In Tennessee

Personal Trainer Memphis

 

Personal Trainers In Texas

Personal Trainer Austin

Personal Trainer Dallas

Dallas Personal Trainer

Dallas Personal Trainers

Female Dallas Personal Trainer
Dallas Fitness

Personal Trainer Houston

Personal Trainer Kingwood

Personal Trainer Longview

Personal Trainer San Antonio

Personal Trainer Spring

 

Zumba Fitness Dallas

 

Personal Trainers In Utah

Personal Trainer Salt Lake City

 

Personal Trainer In Virginia

Personal Trainer Alexandria

Personal Trainer Arlington

Personal Trainer Ashburn

Personal Trainer Bealeton

Personal Trainer Burke
Personal Trainer Charlottesville

Personal Trainer Fairfax

Personal Trainer Falls Church

Personal Trainer Fredericksburg

Personal Trainer Hampton Roads

Personal Trainer Leesburg

Personal Trainer McLean

Personal Trainer Reston

Personal Trainer Springfield

Personal Trainer Tyson's Corner

Personal Trainer Vienna

 

Personal Trainers In Washington

Personal Trainer Seattle

 

Personal Trainers In Washington DC

Personal Trainers In Capitol Hill

Personal Trainers In DuPont Circle

Personal Trainers In Georgetown

Personal Trainer Washington DC

Personal Trainer DC

Personal Trainer District of Columbia

 

Personal Trainers In Wisconsin

Personal Trainer Milwaukee

Personal Trainer Oak Creek

 

 

Canada Personal Trainers

 

Personal Trainers British Columbia

Personal Trainer Vancouver

 

Personal Trainers In Ontario

Personal Trainer Oakville

Personal Trainer Mississauga

Personal Trainer Toronto

 

Personal Trainers In the UK
Personal Trainer London

 

 

Martial Arts Schools by City/State/Country

 

Martial Arts Schools in Arizona

 Martial Arts Scottsdale

 

Martial Arts Schools in Canada

  Martial Arts Burnaby

Martial Arts Schools in Maryland

  Martial Arts Germantown

 

Martial Arts Schools in New York
 Martial Arts Brooklyn
  Martial Arts Yorktown

 

Martial Arts Schools in Utah

 Martial Arts Sandy

 

 

Massage Therapists by City/State/Country

Massage Therapists in Arizona

Chiropractor Tempe

 

Massage Therapists in California

Massage Therapy Fresno

Massage Therapy Roseville

Massage Therapy San Diego

Massage Therapy Vista

 

Massage Therapist in Florida

Massage Therapy Aventura

 

 

Massage Therapist in Illinois

Massage Therapy Chicago

Chicago Massage

 

Massage Therapist in Kentucky
Massage Therapy  Louisville

 

Massage Therapists in Maryland

Massage Therapy Georgetown

 

Massage Therapist in New Jersey

Massage Therapy Fairfield

Massage Therapist in Tennessee

Massage Therapy Sevierville

 

Massage Therapists in Texas
Massage Therapy Austin

Massage Therapy Temple

 

Massage Therapists in Virginia

Massage Therapy Fairfax

Massage Therapy Burke

Massage Therapy Springfield

Massage Therapy Springfield