Welcome to Chicago Fitness Training
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Weight Training Provides The Ultimate Results.
Along with cardio, flexibility, and balance, weight training completes the picture of a
well-rounded exercise program. Weight training utilizes and improves the anaerobic
energy system which means without oxygen. It improves muscular structure, bone density,
strength, and produces the greatest results of increasing your metabolic rate; or the rate
at which you burn fat. In the modern world of fitness, there are two mainstream methods of
weight training; strength training and functional training. Here is basic description of these
two methods:
Strength Training: Often referred to as old school training, it is termed as an isolated
exercise for a specific muscle such as a standing barbell bicep curl.
Functional Training: Exercise movements that require the use of multiple muscle groups
and utilizes multiple joints, such as a dumbbell squat with a bicep curl. These types of
movements usually mimic everyday activities. The above example mimics your need to
pick up a heavy box off of the floor.
There is common ground for these two methods to compliment one another, in relation to
your needs and goals.
How often should you weight train?
For general health goals, two days week of total body weight training for 20-40 minutes each session will help you
maintain your basic needs. To make more of an optimal change in your appearance, strength, and level of fitness, you
may want to incorporate weight training three to five days week for 45-90 minutes each session; keeping in mind that
you'll want to split the body to work certain muscles on certain days to avoid over training. Generally speaking, you"ll
want to avoid working any muscle on successive days or more than twice a week.
Warm ups and cool downs.
Always perform some type of a light cardio warm up, for about 5 to 10 minutes, before a weight training session to
loosen up cold muscles. The same can be said for ending your training with a light cardio cool down. This will evenly
level off blood distribution throughout the body to avoid any blood pooling and level off your heart rate. This is also a
good time to do some light stretching for 5 minutes or so, to help relax muscles and avoid injuries.
Periodization.
It is important to change your routines often. Use multiple training styles to avoid plateaus. Once your body gets
used to a certain routine, it adapts and you utilize less energy. How often your need to change programs is unique to
each individual. However; you'll generally want to change programs every 2 to 4 weeks. This method of using blocks
of time on specific programs is known as periodization.
A simple example would be to set up a long term goal of say 6 months, this is known as the macro-cycle. The macro-
cycle can be broken into 4-6 phases of changing routines known as the meso-cycles,. Switching from one program to
the next will help you to best utilize the method of periodization.
Muscular Growth During Recovery.
It is essential that you keep in mind that muscles don't grow during weight training. Your muscles go through a break
down during weight training. It is during the recovery times in between sessions that your muscles regenerate new,
stronger, and more efficient tissue. Make sure to get plenty of sleep nightly, (8 hours average). Allow 48-72 hours to
pass before exercising the same muscles. Example:
- Monday & Thursday: Chest, Shoulders, Triceps
- Tuesday & Friday: Legs, Back, Biceps
- Wednesday & Saturday: Cardio, (No Weight Training)
- Sunday: Day off
Common Weight Training Protocols.
Straight Set - Performing one exercise for a specific muscle, taking a 1 minute rest, and repeating the same exercise,
usually for 3 sets total, then moving to another muscle. Normal rep range can be:
- 4-8 reps = Muscular Size and Strength
- 8-12 reps = Muscular Definition and Power
- 12-20 = Muscular Endurance
Circuit Training - performing one exercise for each individual muscle with little or no rest in between each exercise.
Example:
- 1 Ab crunch
- 3 Dumbbell back row
- 4 seated dumbbell shoulder press
- 5 dumbbell bicep curl
- 6 triceps cable push down
- 7 machine leg press
You would normally take 10-30 seconds in between each exercise. The whole routine would be considered one circuit
set, normally performed for 2-4 sets total. Normal rep range: 12-20 reps
Super-Sets - Can be broken into two sub-divisions, and are usually done for 3-4 sets with a rep range of about 8-12.
- Opposing Super-Sets: Are 2 exercises performed with little or no rest between them, for two muscles that
oppose each other. Example: a chest press followed immediately by seated cable back row, and back to the
chest again.
- Compound Super-Sets: Are usually 2 exercises for the same muscle with little or no rest in between. Example:
A chest press followed immediately by push-ups.
Pyramids - Performed in a straight set pattern, you'll increase the load for each set and decrease the number of reps
for each set. Example: A barbell chest press for 4 sets.
- 1st set 95 lbs for 12 reps
- 2nd set 105 lbs for 10 reps
- 3rd set 115 lbs for 8 reps
- 4th set 125 lbs for 6 reps
Final Thoughts: There are of course many more training methods used in fitness today. The type of training
arrangement you choose should be unique to your specific needs and goals.
