Weight Training is CRUCIAL to ONLINE FITNESS PROGRAMS

Do you have trouble putting a weight-training program together?  I remember a couple of instances that I saw some people doing their workouts.  I know, I’m such a dork, I actually pay attention to what other people are doing at the gym.  But can you blame me, it’s what I do for a living, or at least that is the excuse I use to feel better about it.

Anyways, this lady was doing “triceps”, she actually went to the gym that day to “only do triceps”.  So she took her gym bag to the cable machine, and stayed there for about 45 minutes.  Holy moly!  She did rope pulldown, straight arm tricep pulldown, v-par pulldown, e-z curl pulldowns.

Maybe this is Chinese to you, so you don’t understand my frustration.  I don’t blame you! You are not supposed to know that all of those exercises work the same exact angle of the tricep!  Did you know that the tricep has three little muscles (hence tri)?  Depending on the grip you use, you target a specific head of the tricep.  There are three heads of the triceps…..the long head, medial head, and lateral head.

Tips for an effective Online Fitness Programs

• Any overhead tricep exercise works the LONG HEAD of the tricep.
• Overhand grip works the LATERAL HEAD of the tricep.
• Underhand grip works the MEDIAL HEAD of the tricep.

So if you are going to work your triceps PLEASE, at least do one of each grip, instead of doing 5 of the same!  And then people wonder why they wave and the jiggle is still there.  This is so for every other muscle as well.  I know that you are just as frustrated as I am because you have all these fitness magazines and books that you continue to buy and they all say different things, and you’ve done them all yet you still don’t feel that you’ve reached your goal.

It is crucial to have a good program design.

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Everything matters in online fitness programs:

• The sets
• The repetitions
• The rest interval
• The pairing of exercises
• The placement of exercises
• The time under tension

Online Fitness Program Design Tips:

These tips are just guidelines.  All of the things below are very specific to your training goal, level of fitness, genetics, etc.  So this is not the end all be all!

Repetitions:  1-5 strength
6-8 strength and muscle growth
9-12 muscle growth
13-20 muscle endurance and some muscle growth

Sets:  Depending on the number of exercises, you determine number of sets.  The more exercises in a workout, the less the number of sets per exercise should be done.
For balance and general fitness:  20-30 sets per workout
Strength and muscle growth:  15-25 sets per workout
Maximal strength:  5-15 sets per workout

Rest Interval:  Generally speaking, the lower the repetitions, the longer the rest you should take.  The higher the repetitions, the shorter time you should rest.

Pairing & Placement of exercises:
• Do the exercises you hate to do first.
• Do the muscle groups that are the weakest at the beginning of a workout.
• Examples of pairing muscle groups:
• All upper body one day, all lower body another day.
• Full body in one day
• Split upper body:  Chest and back, Shoulders and biceps, etc.
• Split upper and lower:  Quads and Chest, Hamstrings and Back
• Pushing days:  Chest, shoulders, and triceps
• Pulling days:  Back, biceps, and rear delts

These are just examples to show you how much online fitness programs should change.  They should change every 4 weeks in order to continue to see positive results.

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Alright my friend, you have plenty to play with here today!  I just want you to realize how much goes into the design of an exercise program.  Don’t just pair your favorite exercises together and then do 3 sets of 10.  You will never see results this way! The main point is to change the program every 3-4 weeks.  This will ensure that you will not over train, injure yourself, and that there will be no plateaus.