Choose a system for your fitness level and goals.
Whether it’s running or HIIT, I have a tendency to find what I love and do that. Often.
After a long obsession with HIIT training, I’ve recently been mixing up my workouts targeting new goals of strength and muscular endurance. Not only has the variety kept me motivated to train 6 days a week, but also the quality and effectiveness of training has improved.
We know the benefits of strength training are many including improved cardiovascular efficiency, increased lean body mass, increased endurance and more.
Strength training produces physiological adaptations and a component of effective strength training is manipulating key variables to achieve optimal gains in strength and performance. To do that, specific to your goals and fitness level, depends largely on the type of strength training system used.
Don’t worry. I’m not talking about professional body building (unless that’s your goal.) I’m referring to a simple system of exercises that use dumbbells, barbells and/or body weight
Whether you’re a beginner or a body builder, pick a system that is safe, specific to you and achieving your goals.
Fitness Training Systems
Single Set Performaing one set of each exercise.
Multiple Set Performing a multiple number of sets for each exercise.
Pyramid Increasing (or decreasing) weight with each set.
Superset Performing two exercises in rapid succession with minimal rest.
Drop Sets Performing a set to failure, then removing a small percentage of weight and continuing with the set.
Circuit Training Performing a series of exercises, one after the other, with minimal rest.
Peripheral Heart Action A variation of circuit training that uses different exercises (upper and lower body) for each set through the circuit.
Split Routine A routine that trains different body parts on separate days.
Vertical Loading Performing exercises alternating body parts trained from set to set, starting with the upper extremity and moving to the lower extremity.
Horizontal Loading Performing all sets of an exercise or body part before moving on to the next exercise or body part.
This week has been 60 minute workouts with a barbell using either peripheral heart action or horizontal loading systems.
Do you vary your workouts? Do you strength train? Which of the strength training systems is closest to the type you do?
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