Beat Boredom, Build Muscle!

Beat Boredom, Build Muscle!

By Curt Pedersen Are your workouts so boring that you are falling asleep between sets? Tired of performing three sets of 10 reps and using the same exercises month after month? If you answered “yes” to either of these questions or have hit the wall with regard to progress, the workout in this article is for you.To really make progress you need to train each muscle group as often as possible using a variety of sets, reps and exercises at each workout. A recently published study shows that using a variety of sets, reps and exercises at every workout during the week is superior to the traditional three sets of 10 method of training. The reason for this is that a varied workout scheme targets all types of muscle that enables you to build as much muscle and strength as possible. Using different exercises at each workout helps prevent overuse injuries and the likelihood of muscular imbalances. Forget about performing each set to failure. Working out in this manner will bring your progress to a halt. Instead of training to failure, you want use a weight that will make you work hard but still have enough left to perform one to two more reps at the end of each set. While this may seem counterintuitive, give it a try. You’re certain to love the results. Listed below is the workout and tips on how to perform it for the most benefit. How to Perform This Workout This workout involves training four times a week. Split the workouts into two-days-on, one-day-off schedule. For example training Monday, Tuesday, Thursday and Friday. Wednesdays and weekends are taken off. Each workout alternates training either the upper or lower body so each muscle group is trained twice a week. The exercises in the workout below are divided into groups (A, B, C). This allows you to get more work done in less time while maximizing recovery between sets. Each exercise within a group is to be performed one after the other with a one-minute rest period between sets. Once you have done all of the prescribed sets for each exercise in a group, move on to the next group of exercises after two to three minutes rest. Below is an example of how each group of exercises is performed. A1 Bench Press: Set 1 Rest A2 Bent Over Row: Set 1 A1 Lunges: Set 2 Rest A2 Bench Press: Set 2 Rest A1 Bent Over Row: Set 3 Rest A2 Bench Press: Set 3 Repeat in same manner for sets 4-5 of each exercise Rest two to three minutes and move on to the next group of exercises. Increase the weight used by 5 to 10 percent when you can perform the prescribed number of reps on the last set of each exercise. Perform this workout for three weeks. On the fourth week, decrease the number of sets at each workout by 50 percent. The following week, start a new workout program. Always use correct technique. If you need any of the exercises explained to you, consult with a qualified personal trainer.THE WORKOUTMonday Five sets of three reps per exercise except arms, perform two to three sets of five reps • A1 Bench Press • A2 Bent-Over Row • B1 Seated Shoulder Press • B2 Barbell Shrugs Arms (optional) • C1 EZ Bar Curl • C2 Dumbbell Tricep Extension Tuesday Five sets of three reps per exercise • A1 Dumbbell Deadlift • A2 Seated Leg Curl • B1 Crunches • B2 Standing Calf Raise Wednesday Off or 30 minutes of aerobic exercise. Thursday Three sets of 10 reps per exercise except arms, perform two sets of 10 reps • A1 Dips • A2 Lat Pull-Down to Chest • B1 Laterals • B2 Reverse Lateral Arms (Optional) • D1 Hammer Curl • D2 Tricep Push-Down Friday Three sets of 10 reps per exercise • A1 Dumbbell Lunge • A2 Stiff Leg Deadlift • B1 Incline Sit-Ups • B2 Seated Calf Raise Tips for Added Success Get enough protein. Make sure you get at least 0.8 grams of protein per pound of bodyweight to ensure your body has the nutrients it needs to build muscle. If you are going to use a protein powder to supplement your diet, make sure you buy a whey-casein blend. This protein blend has been shown in several studies to be superior to whey protein alone for building muscle. Make sure you drink a protein-carbohydrate shake before and after each workout. You will get the best results drinking half the shake 30 minutes before your workout and the other half immediately after. Eat five to six meals a day with each meal containing approximately 40-percent protein, 30-percent carbohydrates, and 30-percent fat. Eating this way will keep your body from using muscle as fuel and keep you energized throughout the day. Minimize aerobics. If you want to build muscle, keep your aerobic workouts to two per week for no longer than 45 minutes per workout. Do low-impact workouts such as walking on a treadmill or using the stationary bike. Get eight hours sleep every night. Perform an additional high-repetition workout (two sets of 20+ reps) on one of your off days to enhance recovery. Curt Pedersen has a degree in exercise science and has published exercise and nutrition articles in many leading publications. To read more articles by Curt, go to www.physicallyelite.com.