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How Different Training Methods Can Improve Your Workout

training

training

There are many different methods when it comes to working out. Below I lay out my favorites and also give an example of how to combine them!

Resistance Tubes

abs

It is common for many people to throw themselves into heavy weight sets without any sort of warm up beforehand. Not wanting to do any cardio, and underestimating the benefits of other styles of training, far too many people assume that all they need is weight lifting.

While everyone has preferences when it comes to exercise, it is important to consider how to combine different styles of training. This will maximize the stress put on working muscles in a way that is both safe and effective.

Resistance tubes (resistance bands) are often underused, despite being one of the fastest and most efficient ways of warming up the muscles for work. This is because there are so many ways to use resistance tubes that people often become overwhelmed with whether or not their positioning and technique is proper.

However, resistance tubes could be an important addition to your every day workout routine.

Because of the elasticity of the tube, the strain that is put on the muscle is not like that of weighted resistance training. For this reason, resistance tubes can be used every day. They are perfect for toning and conditioning the muscles, and create greater definition.

Body Weight Exercises

pushup

Body weight exercises are also an important part of healthy everyday routine. In addition to preparing the body for weighted resistance training, performing body weight exercises increases coordination, stability, and balance.

Beginning your workout routine with these exercises will bring more awareness to the working muscles by increasing circulation throughout the body. They will also increase the intensity of your weighted sets because the working muscles will be pre-fatigued.

Isolation Exercises

isolation

Isolation is also another important addition to your regular repetitions. Whether you include isolation as part of your actual set circuit, or as an active recovery between your sets, isolation will bring more burn to your workout.

Isolation exercises bring immediate work to the muscles, and often activate more than one muscle body at a time. These exercises are perfect for sculpting the muscles. Not only that, but they are great for training the mind to withstand a self-controlled pain.

Set Circuits

mobility

Set circuits are another way to up the intensity of your workouts. Set circuits are when different repetition rates are combined to create longer sets.

For example, instead of doing three sets of ten for a total of 30 reps, perhaps you would do: 10 reps, isolate for 10 seconds at bottom of the rep, pulse for 10 at the bottom of the repetition, and then finish the set with 10 more reps for a total of 40 reps.

Normally set circuits are completed 2-3 times depending on the machine, and of course the endurance of the person lifting. Set-circuits train to muscular endurance, or the sustainability of the muscle.

While these exercises still build strength, they are slightly different than muscle building sets in that they are for leaning out the muscles instead of bulking them. Heavy weight sets are still very important for building muscle.

However, if the person lifting is more focused on leaning out, it is particularly important to include muscular endurance sets as well as heavy weight sets.

I bet you’re wondering how you can include all of these styles into one workout?

Here it is, just for you:

• Plank for 1 minute (body weight)

• Midrow for 1 minute using resistance tube (resistance tube)

• Plank for 1 minute (body weight)

• Midrow for 1 minute using resistance tube (resistance tube)

• Push ups for 1 minute (body weight)

• Biceps Curls for 1 minute using resistance tube (resistance tube/isolation)

• Push ups for 1 minute (body weight)

• Biceps Curls for 1 minute using resistance tube (resistance tube/isolation)

• Pec fly – moderate weight – 1 minute of repetitions (isolation)

• Chest Press – moderate weight – 10 reps, isolate at bottom of rep for 20 seconds, 5 reps; repeat 2x (set circuits/isolation)

• Chest Press – heavy weight – maximum reps for 2 sets (isolation)

What workouts can you put together? It doesn’t take long to come up with combinations once you know what to include. Let us know what you come up with in the comments!

Heather
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Heather

Author at Quick Easy Fit
My goal is to inspire, encourage, and motivate a million women to lose weight and get in the best shape of their lives. I'm deeply passionate about fitness and love to learn new tips - that I can share with others! I'm also a strong believer that weights do no make women bulky.
Heather
Social
Heather
Heather
My goal is to inspire, encourage, and motivate a million women to lose weight and get in the best shape of their lives. I'm deeply passionate about fitness and love to learn new tips - that I can share with others! I'm also a strong believer that weights do no make women bulky.

1 Comment

  1. Dan says:

    Good article Kimberly, I like to follow up my compound movements with an isolation workout to fully exhaust the muscle group that I am targeting. So if I am working my chest and triceps, I will start with a heavy compound like the bench and follow that up with some tricep extensions and maybe some resistance work with the band to fully exhaust my chest and triceps.

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