Why it’s important?

  • Raises your metabolism. Muscle burns more calories than fat.

  • Keeps your bones and connective tissue strong which in turn helps you avoid injuries.

  • Increases muscular endurance.

  • Helps you look good (of course!)

How do I get it?

  • Work slowly with concentration on form and resistance to gravity. Avoid injury.

  • Stagger exercises. Concentrate on activities that work specific muscle groups.

  • Anaerobic activity produces lactic acid build-up in muscle tissue, which can be temporarily painful. Stretching before and after workouts can prevent this condition.

  • Like aerobic workouts, gradual progression of stress on muscles will increase muscular strength. Moderation is key to avoiding injury and realizing benefits.

  • A warm-up is crucial to any workout.

  • Rest.  One or two days recovery time is necessary for maximum effect and injury prevention

  • Chest: bench press, chest press machine, pushups, pec deck 

  • Back: seated row, back extensions, lat pulldowns

  • Shoulders: overhead press, lateral raise, front raise

  • Biceps: bicep curls, hammer curls, concentration curls

  • Triceps: tricep extensions, dips, kickbacks

  • Quadriceps: squats, lunges, leg extension, leg press

  • Hamstrings: lunges, leg curl

  • Calves: calf raises

  • Abdominals: crunches, reverse crunches, oblique twists, pelvic tilts

My Goals

 

To Lose Body Fat, Build Muscle

For Muscle Gain

For Health And Muscular Endurance

SETS             Use enough weight that you can ONLY complete

1-3 sets (1 for beginners, 2-3 for intermediate and advanced exercisers).

 

3 + sets

 

1 – 3

REPETITIONS

  10  -  12

   6  -  8

  12  -  16

REST

Between sets

 

Between workouts

 

 

 

About 30 seconds-1 minute between sets

 

At least one day

 

 

1-2 minutes between sets

 

3 or more days. For beginners, give yourself several weeks of conditioning before you tackle weight training with this degree of difficulty.

 

20-30 seconds

 

At least one day .

 

OTHER

 

Use a spotter

 
  

 

 

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