There are numerous approaches to developing and using strength training programmes, all of which have their advocates and proponents. The variations range from very structured ones to more helter skelter ones.A structured programme can be a standard protocol one of a fixed number of set and repetitions of a specific group of exercises, classical circuit training or a group of supersets.
The helter skelter approach basically is going to the gym and doing whatever exercises or combination of exercises appeals to you that day. You do what you feel like doing.
This approach was initially promoted about forty years ago by Joe Weider under the term “muscle confusion”. The theory was that by taking this approach bodybuilders could maximize their gains since it prevented the body from adapting to a set routine. This did not take into consideration the fact that with a weight training or resistance programme every time you increase the weight or the resistance the body has to start adapting all over again.
The rationale for taking a structured approach is that it is easier to measure and chart progress which allows any needed modifications to be identified and instituted. Using a standard protocol of a fixed number of sets and repetitions at a percentage of the individuals single repetition maximum (SRM or 1RM) when a specified number of repetitions for all sets is reached the percentage of the SRM used can be increased or a new SRM is established for the next progression.
Classical circuit training and supersets use a series of contrast movement strength exercises performed without a break until the series is completed. When the series is completed a recovery period is taken then the series is repeated a specified number of times. Classical circuit training or supersets have the advantage that these two protocols keep the heart rate elevated adding an interval cardio component of anaerobic and aerobic work. Measurement of these two protocols is normally time based with a set time to complete the circuit or superset with the recovery time being reduced on a regular basis. When the minimums set for both work and recovery times are reached then a new combination of exercises is developed.
Some trainers advocate the use of spilt routines in which only certain muscle groups are exercised in each workout however this approach does not take into account the synergistic action of muscles. The more muscles tensed and recruited to a movement the stronger is the reaction of the target muscle group. Doing total body movements and compound movements involving more than one joint takes advantage of this synergy.
It is called WORK-ing out for a reason.
I said getting fit was simple, I did not say it was easy.
Cardio burns calories, strength work burns fat.
Eat well to lose weight, exercise to get fit
You can not build a six pack using twelve packs
Often when we seek a magic bullet for fitness we end up shooting ourselves in the foot.
"I think calories are little germs in food that all moms are afraid of" Dennis the Menace