Home More advice Nutrition & Fitness
There is no one perfect approach. A lot depends on your goals, time, and experience. It is also good to change your workout every few months because otherwise you tend to get into ruts with no improvement. Personally I've had best luck in strength training with an approach called High Intensity Training. HIT generally consists of a single but very intense set of each exercise. It is based on quality rather than quantity. Reps are done slowly with the negative rep being extra slow and with perfect form but to complete failure. One drawback of HIT is that many exercisers are not willing or able to push themselves as much as they should for the intense single sets. When I want a single workout to build both strength and endurance I use circuit training. A circuit is a group of different exercises with one set of each with little or now rest between exercises. Weights are chosen so sets are challenging but not to exhaustion and the circuit is repeated. I like to use weights allowing 15 reps for upper body and 30 reps for lower in my circuits. As fitness improves weights can be increased or the number of circuits increased. Exercises are chosen based on the goal of working the most muscles with the fewest different exercises but if one area needs extra work adding an isolation exercise is fine so long as it comes after any combination exercises that work the same muscle. Exercises are ordered such that exercises that work opposing muscles follow. Since there is little or no rest between exercises the heart rate stays high and aerobic fitness is also improved. Supersets are another type of circuit training but this uses two exercises that work opposing muscle groups. For example, bench press and bent row could be a superset. Just as situps and hyperextensions or leg extensions and leg curls. Supersets are great for when you have to work one of the body extensively.
Well, in my opinion, the types of exercise and reps you should do will highly depend on the kinds of fitness goals you want to achieve. Certainly, there are varying workout routines ideal depending on your fitness objectives (bulk up, lose weight, get toned body, etc) What's best to do is to start slow, observe up to how extent or intensity your body can do and receive. You can also try investing in supplements like cellucor c4 to maximize your training effectiveness and performance. You can find out here for info: http://www.nutritionwarehouse.com.au/c4-xtreme-by-cellucor-pr-1527.html Good luck!
Well, in my opinion, the types of exercise and reps you should do will highly depend on the kinds of fitness goals you want to achieve. Certainly, there are varying workout routines ideal depending on your fitness objectives (bulk up, lose weight, get toned body, etc) What's best to do is to start slow, observe up to how extent or intensity your body can do and receive. You can also try investing in supplements like cellucor c4 to maximize your training effectiveness and performance. You can find out here for info: http://goo.gl/5LYU4 Good luck!
or fat loss: 1-3 sets of 10-12 reps using enough weight that you can ONLY complete the desired reps.
To gain muscle: 3+ sets of 6-8 reps to fatigue. For beginners, give yourself several weeks of conditioning before going to this level. You may need a spotter for many exercises.
For health and endurance: 1-3 sets of 12-16 reps using enough weight that you can ONLY complete the desired reps.
There are way too many variables here for us to be able to give you an accurate answer. Are you trying to lose weight or tone up? Are you already active? What is your goal? Etc. ...
