Bodybuilding Questions - Help Setting Up Split
is the best way to rotate an exercise program to allow for continued
training without overdoing it? For instance, if my workout schedule
consists of shoulders, biceps and triceps on Wednesday, is that
the only time I can train those muscle groups or can I train them
after a break and maybe work them on Saturday of the same week,
Great question and I will of course have some questions for
you to ponder. So here goes: Will you or have you tried changing
your cardio routine as well (I'm assuming your exercise routine
also includes some type of cardio)? If it does not, remember physical
fitness is not only building muscular strength but to improve the
cardiovascular system as well. Another question: do you work each
body part with the same exercises you used the week before or do
you hit the muscles with new, different and challenging exercises?
For example, do you always do the same old squats on the Smith machine
with 50 pound plates, while never changing the weight lifted or
changing the number of sets or reps performed per exercise? Or do
you perform squats using the Smith machine one week, then change
to squats with free weights and lunges the next week? Consistently
challenging the muscles in as many ways possible will not only strengthen
your muscles but will greatly improve muscular endurance. It will
also improve bone strength which is equally important for men and
women to prevent osteoporosis in the future.
As I mentioned above, alternating the type of cardiovascular exercise
is equally important. Just like one does by alternating resistance
exercises by varying the amount of weight lifted, number of repetitions
and number of sets stimulates and challenges the muscles with differences
in the above mentioned, we also want to challenge the heart and
lungs in as many ways possible. Not only will switching up the type
of aerobic exercise result in a more efficient heart rate but oxygen
consumption as well and thus an improvement in your overall cardiovascular
three components of aerobic and anaerobic exercise or (weight training
and cardiovascular exercise) that should always be utilized to obtain
maximum results are as follows
When the goal is to see improvements in muscular strength, endurance
and size, you need to challenge these three components or your body
will remain the same. For example, if you performed the same shoulder
press exercise using 15 pounds, 12 reps and 3 sets, your shoulders
would not gain strength or size because after a while the muscles
are simply not being challenged enough. There are many ways to rotate
through any exercise routine for the above reasons, but also to
stimulate your brain and keep you motivated by obtaining the results
For example, try using free weights for shoulders, biceps and triceps
and do the exercises with heavier weight than you are used to. Hit
each muscle with the exercises you are currently doing. After you
have completed your weight routine while making sure to hit all
the muscle groups for your shoulders, biceps and triceps, work these
muscles again by make sure to use NEW exercises for each with at
least 2 different exercises.
Below are a few examples for each muscle group that you can review
for further clarification. Please note, you will find lots of different
exercises for all muscle groups on ShapeFit's exercise
guides page, so please use the site as a great resource
to improve and increase your current knowledge of fitness, nutrition
and overall health. And at the same time gain a better a understanding
of the hard work you are doing.
Here is a 2 week workout routine I recommend for you:
Besides weight training, I would like to suggest you consider "alternative"
forms of muscle building practices. Have you ever done yoga? I suggest
yoga to everyone, not only because yoga is one of my passions, but
because I have seen and felt first hand a change in my body. Maybe
you currently are practicing yoga, but if you are not then yoga
will help keep you challenged physically and mentally. Checkout
yoga poses to start out. Yoga poses (or asanas) can challenge
the muscles and your overall stamina in ways lifting weights can't.
For a cardio workout using all of these muscle groups, you could
also try the rowing machine at the gym. Or, for a full body workout
that will give you killer abs as well, try boxing! If a boxing class
is not available then just put on some boxing gloves and hit the
bag! I can't even begin to tell you how satisfying it is to punch
the hell out of a bag. Cross, jabs, hooks and upper cuts will get
your arms and core into great shape, not to mention the venting
and aggression one can take out on a punching bag! Mad at your boss?
Punch the bag! Co-worker a jerk? Punch the bag! Boxing is such a
great workout and a heck of a lot cheaper than a therapist!
Explore what works for you. Try these alternate routines for at
least 6-8 weeks being mindful to really challenge yourself mentally
and physically with several of the suggestions I have given you.
After several weeks, I am sure you will see a difference in how
your whole body looks and feels!
By Lisa Ronco
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