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WORKOUTS - How many, How Often? This a question which could be disputed forever. Unfortunately this confusion is still fairly widespread and results in many people spending as many as 20 hours a week training, in an attempt to accelerate progress, when in fact better results would be produced if they limited their training to not more than three hours of correct exercise per week. The actual time needed to develop lean muscle size is not that great, and this is a vital fact that all trainees must understand. It should also be pointed out that once any high intensity workout has been completed, the body needs approximately 48 hours to renew itself. Therefore beginners should not train on consecutive days. Our plan recommends a three day training routine every other day. Monday, Wednesday and Friday and an optional workout on Saturday or Sunday. PERFORMING EXERCISES The range of movement and control of each exercise is very important. Jerking the weight or using other muscle groups should be avoided. A simple guideline is the following: it should take two seconds to lift the weight and four to lower it, or in other words, two seconds positive and four seconds negative. Not only does doing exercises in this way decrease the amount of weight used, but it vastly increases results, as well as almost totally eliminating the chance of injury.
Exercise concentrated on one particular muscle will also have an effect, albeit to a lesser degree on other muscles of the body, even those not being exercises at all. An unbalanced exercise program will, to a certain extent, develop certain muscles disproportionately, but the body seems to impose its own limits on this unbalanced development. EXERCISE SEQUENCE A number of important conclusions can be drawn from the effect concept. - Best results will be achieved only if the training program is properly balanced and includes exercises for each of the major muscle groups. |
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Introduction Menu Performing Exercises |