Wednesday

Wednesday, August 22, 2012

Nutrition
Breakfast, 7:00 AM - protein shake, multi vit, vit e oil, joint supp, cran supp, allergy pill
AM snack, 10:30 AM - oatmeal
Lunch, 1:30 PM - steamed veggies
PM snack, 3:00 PM - peanut butter toast on sprouted whole grain bread, pre workout drink (C4)
Dinner, 6:00 PM - roasted potatoes

Workout
Abs
1. Ball plank; bw; 3/20 breaths
2. Mountain climber; bw; 3/50
3. Ball crunch; bw; 3/20
4. Pilates 100; bw; 3/to failure
5. Wall hip dips; bw; 3/20
6. Bicycle crunch; 3/50
7. Side plank; bw; 3/20 breaths
8. Cable crunch (front/sides); 100 lbs; 3/20
9. Balanced bench crunch; bw; 3/12
10. Hanging knee-up/twist (front/sides); bw; 3/10

Today was abs day and while I try to focus in and hit the abs good and hard at least one day per week, it's usually not very complex, so maybe it wasn't the best day to promise a tutorial on program design. But no matter. I'll just go over some simple rules that I like to follow, some weeks more strictly than others.

1. determine the muscle groups to be worked
I split my training by muscle groups. I like to train like groups together, which thereby allows me to train opposites on different days. The reason is that a lot of these groups work together and if all of them are sore at once, everyday activities can become painful. When you're in pain you're less likely to go back to the gym for more. Also, training opposites lets you pay more attention to each individual group and focus on form, which yields better results. For example: like groups = "pushing" muscles (triceps, shoulders, chest); "pulling" muscles (back, biceps); legs (glutes, hams, quads, calves), abs (rectus, transverse, oblique). Choose one group per day to lift, and that's a good start.

2. assign 2-4 exercises to each muscle group
Some of my favorite places to get inspiration: Oxygen Magazine, Muscle & Fitness Hers, Fitness Magazine, Bodybuilding.com, fellow trainers and other fitness-minded friends. I also enjoy mixing it up by doing a work-out DVD or taking a group class instead of lifting, or in addition to lifting. DVDs and classes are a welcome relief from having to plan for myself when I have failed to plan or when I just want a break.

3. blend modes
If your plan involves 3 exercises for each group, try to use 3 different modes to challenge the same group in different ways, yielding better results. Example: Use free weights for the first move, machines for the second and cables for the third.

4. the proper weight will yield muscle failure at 8-15 reps per set, stick to 2-4 sets
Depending on your goals and phase, make sure to lift enough weight. Going too light will not help you much at all. If you're lifting enough weight then your muscle will reach failure (the point at which you are physically,  absolutely unable to lift one more rep) at around 8-10 reps for size and strength and around 12-15 reps for stamina and endurance.

Pointers: Remember to watch your form! Proper form is more important than the amount of weight you can lift. Bad form will cause injury, and take away the effectiveness of the move. If you don't know how to use a machine, ask a trainer or other gym staffer to show you how it works. A good trainer will be happy to teach you how to use a machine. But if you want full, complete instruction, exercise prescription, and personal attention, hire them. Most gyms offer one free first-time session with a trainer. Take advantage if this opportunity!

Questions? Bring 'em!