Resistance Exercises

 

Resistance Exercise Builds Muscle

Resistance training builds muscle. Muscle strengthens bones. Muscle burns calories and when you limit your calorie intake it burns fat...even while you sleep.

The following are examples of basic and brief but challenging full-body resistance routines. Each exercise is performed for one set of between 8 and 12 repetitions using the maximum weight that can be handled with good form. Some may get better results with a higher or lower repetition range, so you should start with lighter weights and experiment.

 

Repetitions are performed slowly and smoothly, using about a three to five-second lifting motion, and a three to five-second lowering motion, without any bouncing or jerking.

 

When an exercise can be performed for 12 or more repetitions, the weight is increased for that exercise during the next workout. Enough rest is permitted after each exercise to allow for a maximum effort on the next. (1 or 2 minutes)

 

 

 

 

Don't have access to a gym or fitness center?

You can get a great home workout with free weights and floor exercises at home.

An effective full-body routine can be performed with nothing but an adjustable barbell

and body-weight floor exercises.

 

Sample Basic Barbell and Body-Weight Only Routine

1. Dead Lift OR One-Legged Squats
2. Overhead Press
3. Bent Over Row
4. Push-Ups
5. Arm Curl
6. One-Legged Calf Raise (Requires only a step or stable raised platform)
7. Abdominal Crunches

 

Men's & Women's Routines Using Fitness Equipment

 

Sample Basic Men's A&B Routines

Routine A: 1. Leg Press OR Squat 2. Leg Curl 3. Chest Press 4. Compound Row 5. Overhead Press OR Lateral Raise 6. Wrist Curl 7. Wrist Extension OR Reverse Curl 8. Abdominal Curl

Routine B: 1. Dead Lift or Stiff Legged Deadlift 2. Leg Extension 3. Front Grip Pulldown OR Chin up 4. Dip 5. Arm Curl 6. Tricep Extension 7. Calf Raise 8. Torso Rotation OR Lateral Flexion (Side Bends)

 

Sample Basic Women's A&B Routines

Routine A: 1. Hip ADduction 2. Hip ABduction 3. Leg Press OR Squat 4. Chest Press 5. Compound Row 6. Overhead Press OR Lateral Raise 7. Arm Curl 8. Abdominal Curl

Routine B: 1. Leg Curl 2. Leg Extension 3. Hip Extension OR Stiff Legged Deadlift 4. Dip 5. Front Grip Pulldown 6. Tricep Extension 7. Calf Raise 8. Torso Rotation OR Lateral Flexion (Side Bends)

 

 

Advanced Workouts

Advanced trainees working at a much higher level of intensity and with heavier loads often require a significant reduction in workout volume to avoid overtraining. The following consolidation routines may be more appropriate for some advanced trainees or for those who have very little time to train:

 

Sample Advanced A&B Routines

Routine A: 1. Leg Press OR Squat 2. Chest Press 3. Compound Row 4. Overhead Press OR Lateral Raise 5. Abdominal Curl

Routine B: 1. Dead Lift or Stiff Legged Deadlift 2. Dip 3. Front Grip Pulldown OR Chin up 4. Calf Raise 5. Torso Rotation OR Lateral Flexion (Side Bends)

 

Keeping Track

Record the date of your workout and the exercises in order of performance. Record machine settings or type of bar used where applicable for consistency between workouts. Record the amount of resistance used and the number of repetitions completed in strict form. Sloppy or incomplete repetitions should not be recorded. While even a sloppy repetition may provide some exercise benefit, it should not be counted so the resistance used for that exercise is not increased prematurely.

 

Hard Work + Consistency + Time = Results

Regardless of your current condition, you can significantly reduce your body fat and dramatically improve on your body's shape and appearance by following the above guidelines. It will not be easy but it certainly isn't that difficult once you have a plan, a goal and some guidlines to follow. It will require discipline at the table, a schedule in the gym or at home, and patience. If you persevere and are consistent with your diet and your workouts, the results will be worth it.