Group training Part 2...Time to do work
Now remember, this is one whole workout, this is not broken up. I recommend doing this every other day if you are an advanced trainer or very experienced in other forms of weight and cardio exercises. If you are new to training and fitness in general, twice a week at your own pace will do. With this type of training, your cardiovascular system is taxed and you are killing two birds with one stone. So those days of pounding the treadmill are over. See, it is impossible to train separate muscle groups in different sessions. You work one muscle group- the others come into play. Any movement requires a collective effort on the body's muscular system. Yes, you can isolate to a degree, however breaking up muscle groups gives writers in fitness magazines something every month to write about. Read anything by Dr. Fred C. Hatfield and you will quickly understand.
Back to the routine! GROUP 4..Bicep + triceps + finishing off chest and shoulders. 3 sets
Standing bicep one arm cable curl ( 55 pds 12 reps ) Triceps press down ( 150 pds pyramid up with each set to 200 ) dips ( body weight 15-20 reps. push ups ( 25 reps each set hand positioning becomes more challenging )
GROUP 5...legs + back (Note: this is very challenging and for the experienced only) 3 sets..Barbell squat (225 pds 4-10 reps ) pull up (10 15 reps ) standing one leg dumbbell lunge ( 45pound plate 6-10 rep each leg )
GROUP 6... Legs + back 3 sets..Bent over barbell rows (135 8-10 reps ) stiff legged dead lift (135 up to 225 pds 8-10 reps ) dumbbell squat press (40 pds 6-10 reps). DONE! Remember what makes this routine work is there is no rest, I repeat no rest between exercises. Each group is performed in a super set fashion.
By training in this fashion you accomplish two very important goals when it come to changing your body composition. You recruit maximum amount of muscle fibers by doing the super set. More fiber breakdown = bigger stronger muscles. You put tremendous stress on your respiratory system, = burn more calories increased cardiovascular capability. The huge amount of stress you put on your body doing this workout forces your body to do the only thing it can. Build a more efficient metabolism (calories burned at rest) and build a stronger more muscular physique to combat the stress you will be putting on it.
It is not rocket science and it works. People will choose not to do it for two reasons. It's HARD + very CHALLENGING. These are the reasons I do it. Fitness has two points: beginning and continue. Any questions you have feel free to ask. Good luck.
Healthfully yours
Richard R. Seymour
Back to the routine! GROUP 4..Bicep + triceps + finishing off chest and shoulders. 3 sets
Standing bicep one arm cable curl ( 55 pds 12 reps ) Triceps press down ( 150 pds pyramid up with each set to 200 ) dips ( body weight 15-20 reps. push ups ( 25 reps each set hand positioning becomes more challenging )
GROUP 5...legs + back (Note: this is very challenging and for the experienced only) 3 sets..Barbell squat (225 pds 4-10 reps ) pull up (10 15 reps ) standing one leg dumbbell lunge ( 45pound plate 6-10 rep each leg )
GROUP 6... Legs + back 3 sets..Bent over barbell rows (135 8-10 reps ) stiff legged dead lift (135 up to 225 pds 8-10 reps ) dumbbell squat press (40 pds 6-10 reps). DONE! Remember what makes this routine work is there is no rest, I repeat no rest between exercises. Each group is performed in a super set fashion.
By training in this fashion you accomplish two very important goals when it come to changing your body composition. You recruit maximum amount of muscle fibers by doing the super set. More fiber breakdown = bigger stronger muscles. You put tremendous stress on your respiratory system, = burn more calories increased cardiovascular capability. The huge amount of stress you put on your body doing this workout forces your body to do the only thing it can. Build a more efficient metabolism (calories burned at rest) and build a stronger more muscular physique to combat the stress you will be putting on it.
It is not rocket science and it works. People will choose not to do it for two reasons. It's HARD + very CHALLENGING. These are the reasons I do it. Fitness has two points: beginning and continue. Any questions you have feel free to ask. Good luck.
Healthfully yours
Richard R. Seymour
group training
During the past few years I have been preaching a new concept of training. What I like to call group training. See, the body shortly adapts to a training program and results come to a grinding halt. This is not new news to most. For experienced trainers you need to amp it up, and many just don't know how.
Forced to explore new training methods in 2003 due to the remote locations I was working fighting forest fires with Carson helicopters, getting to the gym was not a possibility. What I came up with that summer was remarkable. I leaned up, got stronger, and my overall fitness greatly improved. I came home and modified the workout cranked up the intensity a bit and have stuck it out four years now. The results blow traditional training methods away and I will never return to the average Joe school of fitness.
The idea behind group training is to create maximum intensity during each set, each rep, and each exercise. Sound tough? It is! To recruit as many muscle fibers as possible to in turn break down and build a leaner stronger body. Many books and magazine touch on this type of training, however crucial segments are always left out. *1. Intensity*2. weight in a pyramid fashion*3. three to four exercises in a super set fashion with no rest.*5. Most crucial is the order you train the muscle groups.
Back to basics....Larger muscle groups burn more calories and recruit more muscle fibers to do the work. So I am going to put out my routine to the letter- this is how it's done in this order. Now remember this is just the workout, many more factors go into a fit body and lifestyle such as rest, supplementation, the foods you put in your body, mental focus, and intensity.
group 1....chest and shoulders. chest being the focus muscle, shoulders being secondary. 3 sets of flat dumbbell press ( 75 pds 8-10 reps ) seated dumbbell one arm alternate raise (30 pds 6 reps each arm ) standing dumbbell side raise *remember these exercises are with no rest in between (30 pds 6 reps ) standing dumbbell upright rows ( 30 pds 6reps)
GROUP 2...... Shoulders and chest with shoulders being the focus muscle and chest being secondary. 3 sets of seated smith machine military press ( 135 pds 10-12 reps ) smith machine incline press ( 135 pds 10-12 reps ) into shoulder shrugs (two 45 pd plates one in each hand 15-20 reps ) seated shoulder super set of front side and bent over raises with two ( ten pound plates one in each hand 6-10 reps )
Group 3..... Biceps and triceps, finish chest and shoulders. Biceps and triceps are both focus group with heavy weight used with triceps movements due to triceps making up 3/4 of the arm. 3 sets of standing barbell curl ( pyramid up in weight each set ...95..105...115.. 6-12 reps ) triceps kick back ( 25..30..35 pds 6 10 reps ) incline fingertip push ups ( 25 reps )
Forced to explore new training methods in 2003 due to the remote locations I was working fighting forest fires with Carson helicopters, getting to the gym was not a possibility. What I came up with that summer was remarkable. I leaned up, got stronger, and my overall fitness greatly improved. I came home and modified the workout cranked up the intensity a bit and have stuck it out four years now. The results blow traditional training methods away and I will never return to the average Joe school of fitness.
The idea behind group training is to create maximum intensity during each set, each rep, and each exercise. Sound tough? It is! To recruit as many muscle fibers as possible to in turn break down and build a leaner stronger body. Many books and magazine touch on this type of training, however crucial segments are always left out. *1. Intensity*2. weight in a pyramid fashion*3. three to four exercises in a super set fashion with no rest.*5. Most crucial is the order you train the muscle groups.
Back to basics....Larger muscle groups burn more calories and recruit more muscle fibers to do the work. So I am going to put out my routine to the letter- this is how it's done in this order. Now remember this is just the workout, many more factors go into a fit body and lifestyle such as rest, supplementation, the foods you put in your body, mental focus, and intensity.
group 1....chest and shoulders. chest being the focus muscle, shoulders being secondary. 3 sets of flat dumbbell press ( 75 pds 8-10 reps ) seated dumbbell one arm alternate raise (30 pds 6 reps each arm ) standing dumbbell side raise *remember these exercises are with no rest in between (30 pds 6 reps ) standing dumbbell upright rows ( 30 pds 6reps)
GROUP 2...... Shoulders and chest with shoulders being the focus muscle and chest being secondary. 3 sets of seated smith machine military press ( 135 pds 10-12 reps ) smith machine incline press ( 135 pds 10-12 reps ) into shoulder shrugs (two 45 pd plates one in each hand 15-20 reps ) seated shoulder super set of front side and bent over raises with two ( ten pound plates one in each hand 6-10 reps )
Group 3..... Biceps and triceps, finish chest and shoulders. Biceps and triceps are both focus group with heavy weight used with triceps movements due to triceps making up 3/4 of the arm. 3 sets of standing barbell curl ( pyramid up in weight each set ...95..105...115.. 6-12 reps ) triceps kick back ( 25..30..35 pds 6 10 reps ) incline fingertip push ups ( 25 reps )
Subscribe to:
Posts (Atom)