All right guys I am here to talk about how to intensify your workout routine. A lot of people are stuck with the old regular workout routine, chest, triceps and shoulder, back and biceps and then legs. Do not get me wrong that is a good start but once you get more advance you need to spice it up a little bit. Here are a couple of variable that I change in online personal training program

The first thing you can manipulate is the volume of your workout. Volume means how much of something you have to do. Going to 5 sets per exercise from 3 is a example of increasing your volume. To get started increase the number of sets by 2. Changing the repetition is also considered to be a volume change. Try increasing the repetition per exercise. If you are used to doing 12-15 reps, try to do 6-8 with a heavier load.

The next progression is adding more weight or load. In order for the body to build muscle it must receive a perceived amount of force. If you have been benching 135 for 3 weeks straight your body will get adapted to that weight and your muscle wouldn’t have to work hard. Which means no gains. The next time you decide to do a bench press try adding 5-10 pounds every set. Since this will be heavier than your previous weights make sure to find a spotter just in case you need help.

The next variable you can change is the frequency. How often you workout a certain muscle group. Circuit training is one of the most effective ways of training your body if you want to exercise a muscle part 3 days per week. Circuit training consist of ,preferably, compound exercises that will work on the entire body. Exercises includes the following but limited to: Squat, rows, presses, push and pull movement.

Another important variable is the tempo you are doing the exercise. For demonstration purposes we will use a flat bench press as our exercises. When you lower down the bar towards your chest that movement is called eccentric. When you reach your chest and hold the bar for a second that is called isometric. When you push up the bar away from your chest that is called concentric. Now I am sure that you have done the bench press before and most likely you just lower the bar down and push up the bar without paying attention to the tempo.

Here what I want you to try next time. Take 3 seconds to lower the bar approximately 1 inches of your chest and then hold the bar there for 3 more seconds and then push the bar up as fast as possibly. Do this for the bench press, flat, incline or decline. You might want to start off with this tempo doing a push up so you know how it feels.

With online personal training program we try to consider all of these variables to create a perfect workout program to achieve your fitness goals.

Fetch pragmatic knowledge in the sphere of lose 10 pounds in days – please make sure to read the webpage. The time has come when concise information is truly only one click away, use this possibility.

Tagged with:

Filed under: exercises

Like this post? Subscribe to my RSS feed and get loads more!