toasize10's Journal

Good weight training
Aug 07 2008 21:16

Because I keep copy and pasting this, I'm putting it in my journal, so I don't lose it:

Quoted from a post by floggingsully:

Think of working movements instead of muscle groups.  Your body is designed to move in ways that incorporate multiple muscle groups working together, so if you lift like that you'll get better results with less risk of injury.  There are 4 main movements your upper body is designed to do, I'd pick one exercise from each (and change the exercises every now and then) and do 3 sets of 8-12 reps for each.

1) horizontal push - bench press, incline bench press, decline bench press, etc.

2) vertical push - military press, dips, arnold press

3) horizontal pull - bent over rows, seated cabel rows

4) vertical pull - lat pulldowns, lat pullovers, pullups, chinups

For your lower body there are two main movements, quad dominant movements and hip dominant movements, pick one of each and forget the isolation exercises (leg extensions, leg curls, abductors) with the possible exception of calf raises

1) quad dominant - Squats, front squats, overhead squats, hack squats

2) hip dominant - deadlifts, sumo deadlifts, romanian deadlifts, good mornings

You can add lunges or step ups also if you like (there is a term for this type of exercise, but I can't remember it, could be unilateral movements, I don't know)