Chinese Association of Idaho State University (CAISU)
No-Gym 20 Minute Bodyweight Workout
Rest days: once you've reached this phase you have a Testo-Max Review decision to make, you can either take a break and not train at all or you can go back to the beginning phase. If you stop training altogether you want to make sure that you take no longer than a two-week period break. This is a very important phase because it gives your body a chance to recuperate from all the work you've been doing. You can then go back into the cycle reinvigorated and ready to work hard. Absolutely do not skip this phase if you do you'll find that at some point you will plateau and stop making any progress at all.
Your program has to suit you specifically to meet your fitness goals. What you want to accomplish can affect how the elements of weight training factor in to your workout.
The sequencing of exercises: When you are planning out what you are working on, you need to take into account how one set of exercises will affect the next set you do. Using the larger muscle groups in a set first would be suggested. Follow up with working smaller groups associated with the area. When doing legs, for example, working the large quadriceps with a press or a squat first and then you can move to adductor, abductor and calf work. Also remember to start with a set at a light weight to warm up the area with each and every set you do.
A second suggestion, when possible switch back and forth to alternating muscle groups which allows for one set to 'recover' while you work a different area.Number of Repetitions and amount of weight: This is a gray area for anyone who exercises and anyone new to a gym is usually in the dark here. If you are looking to tone muscles and increase endurance then you want a moderate weight that challenges you and do a higher number of repetitions. Some studies support trying to do 12-15 and some say even higher! To build strength and bulk however you want a weight that is higher and to lift it far fewer times than if you are toning.
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