Well Rounded Strength Training Routine

So you've decided to strength train, but do you have a well
rounded strength training routine? There are many books and
programs out there that will dispense information, but the
bottom line is that you are very unique. Your goals, your
fitness level, your experience and your personal strengths
and weaknesses all make you unique.

The reason I bring this up is because unless you find a
program that talks directly to YOU, you will have a hard
time finding a routine that works for YOU. You'll need to
find well rounded strength training routines (many of them
in fact), and healthy meal suggestions.

A well rounded strength training routine should include 7
factors. If your routine is missing one of these 7 factors,
I strongly recommend find a new program. The 7 factors are:
reps, sets, rest, recovery, exercises, pace and change.
Some specific details are below.

Well Rounded Strength Training Routine Factor #1- Reps. How
many reps you need will depend on your goals. As a general
guideline you want to work anywhere between 8-12 reps for
adding lean muscle and toning up. Working at a rep range
above 15 is for endurance training. Rep ranges under 8 are
primarily used for adding muscle mass and higher gains in
strength.

Well Rounded Strength Training Routine Factor #2- Sets. I
like to stay between 3-5 sets for general health and
fitness. Sets higher than 5 should be supervised and part
of a program designed by a trainer specifically for you.
Sets under 3 are primarily for powerlifting and 1RM work.

Well Rounded Strength Training Routine Factor #3- Rest. In
between each set should be at least 1 minute of rest. This
allows your muscles to gather back strength for the next
set. The only time rest between sets may be skipped is
during a superset. This is where you work one muscle and
then immediately move to the next muscle and then back to
the first muscle. Even under this circumstance, the first
muscle is resting while you work the second muscle. So the
rest period still exists.

Well Rounded Strength Training Routine Factor #4- Recovery.
If you work your biceps today, they need to rest tomorrow.
You should allow 48 hours of recovery between working the
same muscle. This ensures proper rest. Gains in strength
occur during your recovery day.

Well Rounded Strength Training Routine Factor #5-
Exercises. You should do an exercise for each major muscle
group. If you are just beginning I like to recommend a full
body routine. You would choose an exercise for each muscle
group and complete the proper amount of reps and sets that
day.

You can split up your exercises and perform them on
different days. For example you can do upper body today and
lower body tomorrow. Work your larger muscles first (chest,
back, quads, etc) and then work the smaller muscles
(triceps, biceps, calves, etc).

Well Rounded Strength Training Routine Factor #6- Pace. A
good rule of thumb is to move through each exercise by
following the speed of your breathe. Exhale on the hard
parts and inhale on the easy parts. Or another unit of
measure is 2 seconds on the lift and 4 seconds on the
lowering.

Well Rounded Strength Training Routine Factor #7- Change.
You should change your strength training routine every 4-6
weeks. This will prevent your body from plateau'ing and
keep things fresh.

----------------------------------------------------
Lynn VanDyke is a master trainer and nutritionist focusing
on straight-forward fat loss workouts. Her wildly popular
ebook, Melt the Fat is available for immediate download.
Bonuses are being offered for a limited time only. Learn
more about Melt the Fat at http://www.melt-the-fat.com