your workout routine is above average or you are just getting started, here is an exercise philosophy that will greatly improve
your success with exercise. Remember, exercise is a vital component to living a complete, full, and empowered
Injuries are the number one reason people stop their workout routine so let’s tweak your program
to reduce your risk of repetitive stress injuries and to improve your program from very good to GREAT. In order
to achieve the safest results I would do each exercise in a slow motion way to maximize muscle work and minimize
momentum... let me explain.
I'll describe the bicep curl and then you can apply the same philosophy to
each body part:
The bicep curl itself should go at a pace of 5-10 seconds from full extension
to full flexion. Once fully contracted hold for 3-5 seconds, and then 5-10 seconds back from flexion
to extension. You should continue at that pace until the muscle is completely exhausted and you are unable to do any
more. That fatigue time should be from 1 1/2 to 2 minutes. If you fatigue before 1:30 then decrease the
weight. If you last longer than 2 minutes then increase the weight. This is designed to only do one set
on each muscle group. (so don’t do 3 sets of 15 reps)
During this type of weight lifting
you should keep an above average breathing rate and then as it gets tough towards the end speed up your breathing dramatically
to almost a pant in order to get enough oxygen into your system to feeeeed those muscles and to expand your endurance.
Have a healthy drink ready before your workout and drink it down when your workout is complete.
Don't drink anything except a little room temperature water during your workout. I like to
then take a 15 minute nap right after the workout to let the body get a jump start on the healing process.
If you are doing a full body workout you can do 1 to 2 times per week with this workout….
Yes, that’s right 1-2 x per week max! If you do it more than that the muscles will not have adequate
time to recover.
If you are splitting your workout into lower and upper you can do 2-4 times per week.
Example: Lower body-Monday, upper body-Wednesday, lower body-Friday… then reverse the following week. Or Lower
body – Monday, upper body – Tuesday, Lower body – Friday, Upper body- Saturday
Your workout should end up being
about 20 minutes (35 with the nap) with the full body or 10 minutes with splitting it up…..which is the most effective,
safest, and most efficient way to train.