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Rest
is essential when your goal shifts from
building muslce to gaining strength. You need
to rest not only between workout days, but as
well, between sets. You will note the
routine uses fewer repitions, because unlike
muscle growth training, you need to use the
maximum amount of weight possible on fewer
repititions.
For
this routine, you need to workout three
times a week, leaving a day break between
day two and three of the routine. Perform a
warmup set of each exercise using 2/3 of the
normal amount of weights before continuing
with the full weight amount.
Do
two exercises back-to-back with no rest in
between, then rest for 1 minute, and continue
onto the next two exercises that you'll
perform back-to-back with no rest (this is
called 'supersetting').
Even
though you will be working out three days a
week, alternate between the Day 1 and Day 2
routines. So for example, the first week
might look like this: Monday (Day 1), Tuesday
(Day 2), Thursday (Day 1) with the following
week will start off as Monday (Day 1).
Finally,
to build strength, you need to move the
weights more quickly in a controlled mannor
while maintaing correct posture.
Day 1 (Upper
Body)
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