Strength Training Routines - Basic Concepts of Effective Strength Training Routines
It must contain at least one exercise for each major muscle group.
This prevents imbalances and injury.
Major muscle groups and the appropriate exercises are: Quadriceps: that is the front of the thigh.
You can do squats, leg press machine or leg extension machine Hip abductors and adductors: located at the inner and outher thigh.
Train them with side-lying leg lifts or standing cable pulls.
Hamstrings: This is the back part of the thigh.
Squats, leg press machine and leg curl machine work them right.
Calves: This backside of lower leg can be trained with standing calf raises and bent knee calf raises.
Abdominals: At the front and sides of the abdomen.
Crunches, reverse curls and twisted crunches are truly effective exercises.
Pectoralis major.
For this upper chest area you can perform push and pull-ups, regular and incline bench press.
Low back: Do prone back extension exercises or use the back extension machine.
Rhomboids: This area between the shoulder blades is worked with chin-ups and dumbell bent rows.
Trapezius or traps: are those going from the backside of the neck to the shoulder.
Include upright rows and resistance shoulder shrugs for them.
Deltoids: Dumbbell raises, rear dumbbell raises, front dumbbell raises, push-ups and bench press will train the cap of the shoulder area.
Biceps: To train the front of the upper arm, bicep curls are the top choice.
Triceps: At the back of the upper arm are properly trained with push-ups, dips, triceps extensions and overhead press.
Bench press works them too.
Begin always working your larger muscle groups and end up with smaller groups.
Compound movements should be first to do, and isolation lasts.
This way, the most demanding exercises will be done when you are not yet so fatigued.
Exercise at a reasonable speed to assure proper technique is maintained and injuries prevented.
Concentric movements (the lifting) should take 1 or 2 secs and eccentrics (the lowering part) between 3 to 4 secs.
Good strength training routines should not require more than 85% of your maximum resistance and nor less that 65% of it.
A productive and safe training should be 8-12 reps at 70-80% or maximum resistance.
Perform each exercise at full range of motion and in a slow and controlled manner.
This way you contract and strengthen that precise muscle while stretch the antagonist muscle.
Progression resistance is another key factor for strength training routines.
You start with a certain weight doing 8 reps.
When you feel you can do 12 reps with that weight, you must increase it, at least 5% and start again with 8 reps.
Effective strength training routines will suggest a 48 hours resting for each trained muscle group.
Among the lots of strength training routines, you are able now to choose the most suitable strength routine for you that combine all the above-mentioned conditions and your own preferences as well.
Success guaranteed.
This prevents imbalances and injury.
Major muscle groups and the appropriate exercises are: Quadriceps: that is the front of the thigh.
You can do squats, leg press machine or leg extension machine Hip abductors and adductors: located at the inner and outher thigh.
Train them with side-lying leg lifts or standing cable pulls.
Hamstrings: This is the back part of the thigh.
Squats, leg press machine and leg curl machine work them right.
Calves: This backside of lower leg can be trained with standing calf raises and bent knee calf raises.
Abdominals: At the front and sides of the abdomen.
Crunches, reverse curls and twisted crunches are truly effective exercises.
Pectoralis major.
For this upper chest area you can perform push and pull-ups, regular and incline bench press.
Low back: Do prone back extension exercises or use the back extension machine.
Rhomboids: This area between the shoulder blades is worked with chin-ups and dumbell bent rows.
Trapezius or traps: are those going from the backside of the neck to the shoulder.
Include upright rows and resistance shoulder shrugs for them.
Deltoids: Dumbbell raises, rear dumbbell raises, front dumbbell raises, push-ups and bench press will train the cap of the shoulder area.
Biceps: To train the front of the upper arm, bicep curls are the top choice.
Triceps: At the back of the upper arm are properly trained with push-ups, dips, triceps extensions and overhead press.
Bench press works them too.
Begin always working your larger muscle groups and end up with smaller groups.
Compound movements should be first to do, and isolation lasts.
This way, the most demanding exercises will be done when you are not yet so fatigued.
Exercise at a reasonable speed to assure proper technique is maintained and injuries prevented.
Concentric movements (the lifting) should take 1 or 2 secs and eccentrics (the lowering part) between 3 to 4 secs.
Good strength training routines should not require more than 85% of your maximum resistance and nor less that 65% of it.
A productive and safe training should be 8-12 reps at 70-80% or maximum resistance.
Perform each exercise at full range of motion and in a slow and controlled manner.
This way you contract and strengthen that precise muscle while stretch the antagonist muscle.
Progression resistance is another key factor for strength training routines.
You start with a certain weight doing 8 reps.
When you feel you can do 12 reps with that weight, you must increase it, at least 5% and start again with 8 reps.
Effective strength training routines will suggest a 48 hours resting for each trained muscle group.
Among the lots of strength training routines, you are able now to choose the most suitable strength routine for you that combine all the above-mentioned conditions and your own preferences as well.
Success guaranteed.
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