Strength Training Routines

Welcome to Strength Training Routines

We have elaborated on the many benefits of Strength Training on our Strength Training page. On this page we'll get a little more technical and then give you some actual routines to try out.

Strength Training Routines and Burning Fat

Studies have shown that intense, short duration resistance training surpasses slow cardio for effectiveness and benefits, including fat loss.

While most exercisers focus on how many calories they burn during their workout, your greatest reward will come hours later. This reward is in the form of EPOC. No, not the Star Wars character- Excess Post Oxygen Consumption. Sometimes referred to as after-burn.

EPOC represents the amount of post exercise calories burned to return your body to the pre-exercise state. The body burns these calories to balance hormones, repair cells and to reduce body temperature and heart rate. The magnitude of your after-burn is directly related to the intensity and duration of exercise. The effect can last from 15 minutes to 48 hours.

Studies have revealed that EPOC is greater in anaerobic exercise (strength training) than in aerobic exercise (treadmill). Ever notice how some people will use a treadmill for months and fail to lose fat? The old saying "No pain-no gain", holds true. Strength training is you best bet for burning fat.

To get your maximum EPOC, keep your workouts intense, with short breaks between sets. Ideally you should be performing at 85% of your max heart rate. Escalating Density Training is an excellent choice for this type of strength /fat loss routine.

Get Results

In his book Muscle Logic EDT, Charles Staley, states that there are four training principles for optimal results.

• Progressive Overload- This is the foundation for all strength training principles. It has three components.
  • Intensity- This is the value of the load you are lifting. How heavy it is.
  • Volume- Your volume is the quantity of work performed.
  • Density- This your work/rest ratio.
• Specificity- Here you target specific muscles with the corresponding exercises.
• Variation- Since you body adapts fairly quickly, you must change your routines every few months.
• Individuality- Each person will react differently to a routine.
  
  

  
  

  
  
  If your goal is build strength, keep your reps between 1-5 per set. You will be pushing heavy loads so perform no more than 5 sets per exercise. For optimum EPOC, keep rest periods short.
  
  If you are new to strength training, go with a full body workout. Veterans can focus on their weak areas.
  
  Change your routine after 4-6 weeks or sooner if you stop making gains.
  
  Make sure you keep a journal of your workouts. It is important to keep track of gains and program duration.
  
  That's it for now. Go forth and muscle up!

Old School 1 Day Routine:
• Squat 3-5/1 (3-5 reps 1 set)
• Deadlift 3-5/1
• Bench Press 3-5/1
• Military Press 3-5/1
• Bent Over Row 3-5/1
• Dumbbell Curl 3-5/1

Full Body 4 Day Split
• Monday-
  • Bench Press 3-5/3 (3-5 reps/3 sets)
  • Military Press 3-5/3
  • Bent Over Row 3-5/3
• Tuesday-
  • Squat 4-6/3
  • Romanian Deadlift 4-6/3
  • Dumbbell Lunges 4-6/3
• Thursday-
  • Decline Dumbbell Tricep Extensions 3-5/3
  • Seated EZ Bar French Press 3-5/3
  • Barbell Curls 3-5/3
• Saturday-
  • Calf Raises 12-16/3
  • Hanging Leg Raises max reps/3 sets

3 Day Split
• Monday-
  • Front Barbell Squat 5/5 (5 reps/ 5 sets)
  • Barbell Lunges 5/5
• Wednesday-
  • Weighted Bar Dips 5/5
  • Alternating Dumbbell Curl 5/5
• Friday-
  • Bench Press 5/5
  • Alternating Dumbbell Military Press 5/5
  • Bent Over Rows 5/5

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