So how much resistance training is necessary to increase your lean muscle mass and strength? Not as much as you probably think. The following outline for a workout routine is simplistic in it's approach, which is also why it's very effective.
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Article Summary:
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- Any more weight/resistance training than 2 to 3 hours a week may be counter-productive.
- Following the suggested exercises in this article will guarantee more results.
- The key is giving yourself a day in between weight training and including a cardio session.
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So how much resistance training is necessary to increase your lean muscle mass and strength? Not as much as you probably think. Unlike what you may read about in the muscle mags, you do not have to train hours a day, seven days a week to get results. In fact, any more weight/resistance training than 2 to 3 hours a week may be counter-productive.
The best results I've witnessed while in the personal training field come from 3-5 sessions a week with weights, less than an hour each session. Most people like the Monday, Wednesday, Friday approach to weight training. This leaves Tuesday and Thursday for cardio, which should be done separately from weight training.
The following outline for a workout routine is simplistic in it's approach, which is also why it's very effective. The key to proper weight training is to establish a good foundation on which to build upon, much like building a solid foundation for a house. If you cut corners and build a weak foundation for a house, as time goes on, the house will become weaker and less sturdy.
Same thing with weight training. Keep it simple. It's more productive to focus effectively on a few tasks (exercises) than it is to work out with less intensity on many different ones. You can revise and edit the program every 8 to 10 weeks to include different exercises or a different pairing of muscle groups.
Keep your routine simple, follow the suggested exercises (most are simple, well-known basic exercises) and I guarantee you will see more results.
 Click To Enlarge.
The Key To Proper Weight Training Is To Establish A Good Foundation
On Which To Build Upon.
Step 1: Create Weekly Schedule
From the following muscle groups, pick two that you will be working out on Day 1 of weight training.
Day 1: (Monday) of weight training ________ and __________.
Day 2: (Wednesday) of weight training _________ and __________.
Day 3: (Friday) of weight training_________ and ___________.
Here's your three day weight training routine: Monday, Wednesday, Friday is good or maybe Tuesday, Thursday, and Saturday.
The key is to give yourself a day in between weight training sessions so that you may include a cardiovascular session on your non-weight training days. Include at least 1-2 days off each week for rest and recovery purposes.
Click To Enlarge.
The Key Is To Give Yourself A Day In Between Weight Training Sessions
So That You May Include A Cardiovascular Session On Your
Non-Weight Training Days.
Step 2: Pick Exercises
Depending on which muscle groups you are training, pick 2-3 exercises for each muscle. Below is a sample week with sample exercises.
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Monday: Back/Chest Recommended Back Exercises:
Recommended Chest Exercises:
Tuesday: Cardio - 20 minutes in the morning of interval training.
Wednesday: Legs/Shoulders
Recommended Leg Exercises:
Recommended Shoulder Exercises:
Thursday: Cardio - 20 minutes in the morning of interval training.
Friday: Biceps/Triceps
Recommended Bicep Exercises:
Recommended Tricep Exercises:
Saturday And Sunday: Off
Step 3: Put Workout Together With Sets And Reps
| TERMS YOU'LL NEED TO KNOW |
Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.
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Each workout day would look like this:
1st exercise _________x 4 sets of 8-10 reps
2nd exercise_________x 4 sets of 8-10 reps
3rd exercise (if applicable)_______x 4 sets of 8-10 reps
1st exercise __________ x 4 sets of 8-10 reps
2nd exercise __________ x 4 sets of 8-10 reps
3rd exercise (if applicable)_______x 4 sets of 8-10 reps
1st muscle group in workout __________
2nd muscle group in workout __________
Do only 2-3 heavy sets per exercise. You can do as many "warm-ups" as you feel necessary. For example:
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1st set-10 reps (warm-up)
- 2nd set-8 reps (heavier warm-up)
- 3rd set and the 4th sets (heavier sets) Hit Failure between 8 - 10 reps on last heavy sets.
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shawn@shawnlebrunfitness.com
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