Holiday Weight Training Tip
With Christmas right around the corner, I thought it would be appropriate to give everyone out there a weight training tip that I've been using every time I go back home for the holidays.
This tip is for those of you who want to keep weight training throughout the holidays and still build muscle mass.
Like most folks, I usually go back home for a couple of weeks to visit my family and friends.
While I'm home, I enjoy going to the local gym to weight train. I'll usually hook up with some of my old training buddies and hit the gym.
However, something very funny happens every time I go back home. You see, my usual weight training routine goes right ff track. I really don't know why but I think it's because of a variety of factors.
Every time I train at an unusual gym, it takes me some time to get used to that environment. Maybe it's the feel of the weights, the new membership, or whatever, I always have a hard time adjusting to the new environment. It usually takes me a couple of weeks to start feeling comfortable with the weights and equipment.
It is at this time that I usually do something different in my routines. It gives me a chance to try new things out and add new elements into my routine. Here's what I will do. I'll add in super sets, tri sets, giant sets or down the racks into my routine.
Incline bench press;
Instead of doing my usual sequence of movements, I'll super set the two body parts such as:
For each exercise I'll do 2 to 3 sets up to about 10 to 12 repetitions. I have found that by doing this, I add a new element of intensity to my weight training routine and come in at a different angle.
However, when I introduced a different angle to my weight training and forget about the weight being used, I usually have fantastic workout. Also, don't be afraid to add other elements to your workout.
Seated dumbbell press;
Here's a different angle you can come up with. Instead of doing them in the usual way, try a giant set. This is super intense and will blow your shoulders to bits. Here's how you would do it.
Seated dumbbell press; with no rest immediately perform
As you can see, there is no rest between exercises. As the name suggests, this is one giant set and will set your shoulders on fire. Remember, you won't be able to handle the same weight as your used to so lighten the load and concentrate on very strict form.
I think the main thing here is to do something different for the holidays and mix it up a bit. The above routines are but a few possibilities. There are so many more. Here's another you may want to try.
Super set biceps and triceps
Standing barbell curl super set with close grip bench press: 3 sets of 12
This is a great super set combination and will absolutely pump your arms up to levels you've never thought possible. Here's a down the rack combination you may want to try. Now, down the racks are exactly that. You simply start at a certain dumbbell rack and go down the rack until you've completed 5 sets.
Flat dumbbell bench press:
Down the rack set 1: 8 repetitions - 65 pound dumbbells; with no rest pick up a pair of 55 pound dumbbells and do another 8 repetitions. With no rest, pick up a pair of 45 pounders and do another set of 8 repetitions. As soon as you've completed the set, pick up a pair of 35 pounders and do another 8 repetitions. Finally, pick up a pair of 25 pounders and do 12 to 15 repetitions.
In total, you've just completed 5 sets in under 30 seconds. This is very intense but extremely exciting. The pump you'll get is out of this world. For illustrations and descriptions of the exercises, please see the following page:
Alright, so there you go. Try something different this holiday season and you just might see some unexpected but pleasant results.
I highly recommend you take a look at Kyle Leon's 9 week muscle building, fat burning program called "The Somanabolic Muscle Maximizer". It is the only one of it's kind to feature body type profiling. That is, the program builds a custom nutritional and weight training plan around the following elements:
- Body Type; And
- Activity Levels
The proprietary software does all the work for you. I've purchased this program and use it on a regular basis. You can check my review out of the program here.
Click here to go directly to Kyle Leon's site.
All the best,
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