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Resumen del manual
Once you’ve established a base of fitness, follow these basic principles: •Isolate muscle groups: Focus work on specific muscle groups. •Progressive Loading: The gradual systematic increase of repetitions, resistance and exercise period. ThE WOrKOUTS 20 MINUTE BETTEr BODY WOrKOUT FrEQUENCY: 3 DAYS pEr WEEK (M-W-F) TIME: ABOUT 20 MINUTES Start by performing one set of each exercise. Warm up with a light resistance exercise that you can perform easily for 5 -10 reps without fatiguing. Focus on practicing and learning your technique before increasing the resistance. Then move to a more challenging resistance you can perform for no less than 10 reps and no more than 15 reps without your form deteriorating. As you become stronger, you can advance to two sets for each exercise. Complete all sets of each exercise before moving on to the next. Rest 30 to 45 seconds between sets. Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set. Body part Exercise Sets reps Chest Back Shoulders Arms Legs Trunk Chest Press Seated Low Rows Standing Lateral Shoulder Raise Standing Biceps Curl Triceps Pushdown Leg Extension Leg Curl Calf Raise Low Back Extension Resisted Abdominal Crunch 1-2 1-2 1-2 1-2 1-2 1-2 1-2 1-2 1-2 1-2 10-15 10-15 10-15 10-15 10-15 10-15 10-15 10-15 10-15 10-15 ADVANCED GENErAL CONDITIONING FrEQUENCY: 4 DAYS pEr WEEK (M-T-Th-F) TIME: ABOUT 35-45 MINUTES When you are proficient in performing the exercise techniques of the above routine and are no longer realizing results, or if you become bored, it is time to change your program. You can increase your training with this “split system” routine that works opposing muscle groups on different days. To do this, you’ll increase your resistance when you can perform 12 reps perfectly, and you’ll increase your volume by performing more sets and more exercises. Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set. Day 1 & 3 Body part Exercise Sets reps Chest Shoulders Arms Legs Chest Press Seated Shoulder Press Seated Triceps Pushdown Triceps Pushdown Leg Extension Leg Curl Calf Raise 1-3 1-3 1-3 1-3 1-3 1-3 1-3 10-12 10-12 10-12 10-12 10-12 10-12 10-12 Day 2 & 4 Body part Exercise Sets reps Back Shoulders Arms Trunk Seated Lat Rows Wide Pull downs Standing Lat Raise Standing Biceps Curl Low Back Extension Seated Resisted Abdominal Crunch 1-3 1-3 1-3 1-3 1-3 1-3 1-3 10-12 10-12 10-12 10-12 10-12 10-12 10-12 Nautilus NS 00X ThE WOrKOUTS COMpLETE CONDITIONING FrEQUENCY: 3 DAYS ON, 1 DAY OFF TIME: ABOUT 45-60 MINUTES Body building requires focused concentration and dedication to training, as well as proper eating habits. Train each muscle group to failure before moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity to increase your caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look. Rest 30-60 seconds between each set and exercise. Focus on proper form. Tighten the muscle before you move, squeeze the muscle as you move, cramp the muscle at the point of full contraction, and resist the movement as you lower the weight. Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set. Day 1 Body part Exercise Sets reps Chest Shoulders Chest Press Incline Chest Press Seated Shoulder Press Seated Low Rows Standing Lateral Shoulder Raise 2-4 2-4 2-4 2-4 2-4 8-12 8-12 8-12 8-12 8-12 Day 2 Body part Exercise Sets reps Back Seated Lat Rows 2-4 8-12 Wide Pull downs 2-4 8-12 Arms Standing Biceps Curl 2-4 8-12 Triceps Push Down 2-4 8-12 Day 3 Body part Exercise Sets reps Legs Trunk Leg Extension Standing Hip Extension Leg Curl Calf Raise Low Back Extensions Seated Resisted Abdominal Crunch 2-4 2-4 1-3 2-4 2-4 2-4 8-12 8-12 8-12 12-15 8-12 8-12 ThE WOrKOUTS STrENGTh TrAINING FrEQUENCY: 3 DAYS pEr WEEK (M-W-F)TIME: ABOUT 45-60 MINUTES This program is designed to emphasize overall strength development. This is an advanced routine to be used only after you have progressed from the advanced general conditioning routine and only after you have perfected your exercise techniques. Work each set to near exhaustion. If you can perform more than 5 to 8 reps, you should increase your resistance 10 lbs. and decrease your reps to 5. Rest 60 - 120 seconds between each set and exercise. Focus on proper form. Tighten the muscle before you move, squeeze the muscle as you move, cramp the muscle at the point of full contraction, and resist the movement as you lower the weight. Move slowly on each rep. Use a pace that will allow you to stop the movement instantly at any point in the rep. Count two seconds up...