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Friday, October 9, 2009

An elaboration on my training routine…

 
Firstly I am lucky because I have a wonderful man who assists me with my training, it is always good to train in pairs to help with motivation and also to assist with the heavier weights. You do not want those heavy weights coming down on you and you will find that when you have some back up you will push heavier.

You need a goal when it comes to training, you need to know what it is that you want to get out of your training. Do you want to put on muscle or lose the fat? Do you just want to maintain what you have or do you just want to be fit? Do you want to bulk up big or trim?

My training routine might not be suitable for you, it depends on your own needs, and your own goal and then also your body type.
My goal with my training routine is to put on good muscular weight and to maintain the weight, I also want to be ripped. Then also to maintain a constant level of fitness and health.

Some basics we stick to are:
-          Use heavy weights; you need to shock the body into thinking it needs to grow.
-          We use machines as well as free weights, but free weights are better;
-          We train less than an hour a day and about 4 to 5 times a week.
-          We change our work outs, thus preventing the muscle getting use to the same training.

Always keep in mind that you actually are not building the muscle when you are training it, you are simply breaking the muscle down and preparing it to grow when you are resting. Rest is one of the most important things when it comes to your training! You need to give the muscle time to repair itself, thus building itself.

You need to push heavy weights, you need to push weights your body is not use to pushing, if you are pushing weights with ease, then it is not working. You need to overload. Your body will then start to adapt and will increase its strength to accommodate the weight, then also allowing you to break down the muscle more so that you can build more. Basically you give the body a workout it is not use to and it will respond with increase in strength.

You need and should fit in Chest, Back, Legs and arms into your weekly training program and should train these groups using free weights, gravitation makes it more intense.
Chest, Back and legs release the maximum amount of testosterone which is an anabolic hormone.

Measure yourself about every two weeks, not every day! You should measure your weight, chest, arms and waist.

It will also be good for you to add in some cardio, about three times a week or some aerobic exercises. This will increase your muscular endurance.

You can do a 3 day to a 5 day training week.
We generally train 4 days a week.

You need to start each muscle group off by doing a warm up set, or at least two warm up sets, this will be a set with very low weights.

Day 1:
Legs:
Squats,                                                 3 sets of 12; 10; 8 reps to failure
Leg Press,                                            3 sets of 12; 10; 8 reps to failure
Leg curl,                                               3 sets of 12; 10; 8 reps to failure
Calf raises,                                          3 sets of 12; 10; 8 reps to failure

Day 2:
Chest:
Flat Bench Press,                3 sets of 10,8 8 reps to failure
Incline Bench Press,           3 sets of 10,8 8 reps to failure
Dumbbell Flys,                   3 sets of 10,8,8 reps to failure


Shoulders:
Barbell Shoulder Press,        3 sets of 10,8, 8 reps to failure
Lateral Raises,                   3 sets of 10,8, 8 reps to failure
Bent-over Dumbbell Laterals, 3 sets of 10,8, 8 reps to failure


Abs:
Abdonimal Crunches, or leg raises or incline sit ups, 5 sets and rep to failure

Day 3:
Rest

Day 4:
Back:
Lats Pull downs,                  3 sets of 10,8, 8 reps to failure
T-Bar Rows,                      3 sets of 10,8, 8 reps to failure
Deadlifts,                          3 sets of 10,8, 8 reps to failure
Shrugs,                                      

Forearms:
Wrist Curls,                             3 sets of 10,8, 8 reps to failure
Reverse Wrist Curls,           3 sets of 10,8, 8 reps to failure


Day 5:
Arms:
Biceps:
Standing Barbell Curls,           3 sets of 10,8, 8 reps to failure
Seated Dumbbell Curls,         3 sets of 10,8, 8 reps to failure


Triceps:
Bench Dips,                       3 sets to failure
Triceps Pull downs,             3 sets of 10,8, 8 reps to failure


Forearms
Wrist Curls,                             3 sets of 10,8, 8 reps to failure

Abs:
Abdonimal Crunches, or leg raises or incline sit ups, 5 sets and rep to failure

Day 6:
Rest


Day 7:
Rest

It is vitally important to fuel your body before your work out. Eat a mixture of high quality proteins and some simple carbohydrates 30 minutes before you hit the gym and after your workout you need to eat again. Eat a high carbohydrate, moderate protein meal within 1 hours of your workout. You must eat in the first hour after training, it is the golden hour!

Good luck to those who are working out!



4 comments:

  1. u are so cute
    regards from Barcelona
    MARCO

    ReplyDelete
  2. Thanks a million Ty! Awesome read ;) Now to get my ass to the gym.

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  3. U are definitely worth winning Mr Gay SA - after reading all of this - you have my vote. I would have liked to also be in the competition still, but guess my academical side was overwhelming for people that could not look further than my CV!
    Good luck - you have my vote

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  4. It would be interesting to see a post on your diet, ie. do you avoid any particular foods? And what supplements do you take if any?

    ReplyDelete