Strength Training Secrets
When designing your strength training regime, make sure you sit down and thoroughly go through what you want to achieve, and how you are going to do it. Having a written routine will ensure appropriate progression, structure and overall results.
One important strength training fitness tip, is to work around the periodisation technique. This will progress you every week over a 4-6 week timeframe.
Try a plan of starting with lighter weights and more reps, and each week increasing the weight size appropriately and decreasing the number of reps. When you increase the weight, aim to work with a weight that produces fatigue with 2-3 reps to go to the end of the set. So, for example, if you did an exercise that was 20kg x 20 reps, then the next week you would aim to do something like 22kg x 18 reps and so on.
When you have completed a 4-6 week progressive programme and seen improvements, then aim to have a 1 week active rest week. This is where you carry out your training in a much lower state of intensity, try some cross training, or do something different.
The periodisation technique comes into it's own when you restart again after this active rest week... here, you design a new programme with a couple of new exercises, and in
clude some of your old ones too. You will then go back to the start i.e x 20 reps, but this time, your starting weight should be greater than when you started i.e 22kg or 24kg for the same exercise as before. This will be possible due to your significant strength improvements developed during your initial 4-6 week periodised, progressive programme.
Repeat this process during your strength training programming, and you will see some amazing results.
Happy Training... remember, work hard - train harder!
Invest In Your Future Today!.. with absolute fitness Cheshire
When designing your strength training regime, make sure you sit down and thoroughly go through what you want to achieve, and how you are going to do it. Having a written routine will ensure appropriate progression, structure and overall results.
One important strength training fitness tip, is to work around the periodisation technique. This will progress you every week over a 4-6 week timeframe.
Try a plan of starting with lighter weights and more reps, and each week increasing the weight size appropriately and decreasing the number of reps. When you increase the weight, aim to work with a weight that produces fatigue with 2-3 reps to go to the end of the set. So, for example, if you did an exercise that was 20kg x 20 reps, then the next week you would aim to do something like 22kg x 18 reps and so on.
When you have completed a 4-6 week progressive programme and seen improvements, then aim to have a 1 week active rest week. This is where you carry out your training in a much lower state of intensity, try some cross training, or do something different.
The periodisation technique comes into it's own when you restart again after this active rest week... here, you design a new programme with a couple of new exercises, and in
clude some of your old ones too. You will then go back to the start i.e x 20 reps, but this time, your starting weight should be greater than when you started i.e 22kg or 24kg for the same exercise as before. This will be possible due to your significant strength improvements developed during your initial 4-6 week periodised, progressive programme.
Repeat this process during your strength training programming, and you will see some amazing results.
Happy Training... remember, work hard - train harder!
Invest In Your Future Today!.. with absolute fitness Cheshire
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