Getting Results with Weights

Intensity is the key. Most people who join a fitness club or purchase weight equipment do so to change their bodies. Why, despite commitment and dedication to their workout program the desired results not often achieved. People are most aware of the need for proper nutrition; however, they overlook the importance of workout intensity. What is intensity? Intensity is the ability to push yourself beyond your limit. For example, you're doing bicep curls, the burn is unbearable, you're about to give up and yet you manage to complete two more repetitions. This INTENSITY is the difference between results or no results!

(Consult a Certified Personal Trainer to design a personalized workout program prior to beginning)

How to achieve INTENSITY:

1. Try to find a dependable workout partner. You can still achieve intensity by yourself.

2. Be sure to be energized prior to your workout. It is a good idea to eat a balanced meal a few hours before you hit the weights.

3. Know what body parts you are going to work that day (focus on two muscle groups per day)

4. Choose a weight that you cannot lift more than 12 times (small muscle growth), 10 - 8 times (moderate muscle growth), or less than 8 times (major muscle growth).

5. Do each repetition slowly and with proper form. This will cut down on injuries and ensure the targeted muscles are doing their job.

Following the workout:

Just as it's possible to under train, it's possible to over train. It is important to rest your muscles. Muscles grow while you sleep, not while you work them. Try to get eight hours sleep a night and do not work the same muscle groups within 48 hours. Eating a carbohydrate rich meal following your INTENSE workout will enhance muscle growth.

Sample Workout: Rest in between sets (1 minute)

Day 1: Chest and Biceps

Chest:
Exercise 1: Flat Bench Press; 3 sets
Exercise 2: Incline Bench Press; 3 sets Exercise 3: Flys; 3 sets

Biceps:
Exercise 1: Bicep Curls (Barbell or Dumbells); 3 sets
Exercise 2: Concentration Curls; 3 sets (Biceps are a small muscle group, 6 sets is enough)

Abs:
Try to do a few different ab exercises in between your sets. Shoot for 100 per day.

Day 2: Legs, Hamstrings, and abs.
Exercise 1: Leg Extensions; 4 sets
Exercise 2: Lunges; 4 sets
Exercise 3: Leg Press; 4 sets
Exercise 4: Hamstring Curls; 4 sets
Exercise 5: Calve Raises; 3 sets

Day 3: No weights; Cardio

Day 4: Back, Triceps, and Shoulders.
Exercise 1: Lat Pull downs; 4 sets
Exercise 2: 1 Arm Bent Over Row; 4 sets Exercise 3: Lat Pullovers; 4 sets
Exercise 4: Triceps Extension; 3 sets
Exercise 5: Skull Crushers; 3 sets
Exercise 6: Kickbacks; 3 sets
Exercise 7: Shoulder Press; 3 sets
Exercise 8: Lateral Raises; 3 sets
Exercise 9: Rear Delts; 3 sets

Your weight routine is done for the week. Rest your muscles and begin the cycle all over again. Remember, INTENSITY is the key to achieving your goals. Change your routine frequently, you will make better muscle gains if you do so.

By Scott Mayersohn BS, RD
Registered Dietitian
Newtritiousbeginnings, Inc.