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.
My diet, for one, totally comes off it's tracks. If I go home for a couple of weeks, I just can't get enough of my mom's delicious home cooking. Whatever she puts in front of me, I'll eat - It doesn't matter what it is.
Also, my rest schedule gets thrown off because of late nights with my old buddies. However, I think the most important element is that my usual weight training environment is missing.
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.
However, during that time, I have a hard time using the same weight that I used in my usual training space. Whatever the case may be, I'm usually a little off when I train back in my home town.
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.
For example, let's say I'm going to do chest and back. Instead of doing my usual sequence of performing back first followed by chest, I might super set the two. For example, let's say my usual sequence is as follows:
Barbell bent over rows;
Incline bench press;
Incline dumbbell press;
Flat bench fly's
Instead of doing my usual sequence of movements, I'll super set the two body parts such as:
- Chin ups super set with incline bench press;
- Barbell bent over rowing super set with incline dumbbell press
- Cable rows super set with flat bench fly's
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.
Also, I think one of the most important elements of this type of weight training is to forget about the weight that you use. Too often when I go back home for Christmas, I try and use the weight that I usually use.
However, due to the above noted factors, I can't handle the same weight and I usually get depressed and just want to pack up my stuff and go home.
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.
For example, let's say you don't want to split up your workouts but still want something different to your normal routine. For example, let's say you are training shoulders and your normal routine is as follows:
Seated dumbbell press;
Standing side lateral raise;
Seated bent over lateral raises;
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
Standing side lateral raise; with no rest immediately perform
Seated bent over lateral raises; with no rest immediately perform
Shrugs. Your done the first giant set. Rest for one minute and do 3 more sets.
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
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.
So, let's say you start at 65 pound dumbbells, you do your set, set them down and go to the 55 pounders, do your set, and so on and so forth. Let's take the flat dumbbell bench as an example. Here's what you will do (assuming you can do 12 reps with 65 pound dumbbells as an example):
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.
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- Body Type; And
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All the best,
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