Variation is very important As I’m you may here very often within the fitness industry. The effectiveness of any program has a direct correlation to extent that it challenges the body.
The more familiar you become to a program the less your body will respond to it, purely because your body has become accustomed to it. Your body’s natural response to a form of stress caused my training is to become stronger.
A common mistake many trainees make is to stick with a program far too long, or not long enough. Aim to stick with your program for 3-6 weeks depending on the goal, but within that 3-6 week you still have multiple variables you can play with. The tempo of the exercise can be altered to add more or less time under tension, aging this will all be down to what strength quality you wish to stimulate. The number of sets is another variable that you can manipulate, sometime three sets of ten will just not cut it, get creative but always have in mind what you would like to achieve from the training program.
Below we have created a muscle building workout that will kick start your gains, as you can see we have used a different variety of rep schemes, tempos plus rest periods. week 4 will be a de-load week where you will perform 60% of total volume.
Enjoy the muscle building
|Exercise||Tempo||Rest||week #1||week #2||week #3||Week #4|
|A1Fat grip neutral chin 10/10/8/8/6||4011||90|
|A2 Close grip bench 10/10/8/8/6||3110||90|
|B1 t bar rows 3×8-10||3010||0|
|B2 wide pulldowns 3×8-10||3011||0|
|B3 45 degree sup pulldowns
|C1 Dips 3×8-10||3010||0|
|C2 ez French press 3×8-10||3011||0|
|C3 overhead rope ext 3×12-15||2011||100|
If you have any questions, or would like to book in a consultation with one of our personal trainers to discuss how you can create the body your desire,
Please get in touch.