 
Muscle Training Program, Part 6Our muscle training program continues with the basics in resistance exercise. Increasing IntensityAfter a maximum of three to four weeks of consistent progress, you should begin to feel more comfortable with the exercises and the movements will seem natural. When this happens, you can increase the intensity of the workout by adding an additional set of each exercise, although some new studies indicate that excellent progress occurs for months with just one set. If you wish to advance your workout, you can choose either one of two methods:
A complete workout will now take about 30 minutes. Remember, to execute each repetition in a slow, controlled manner. Rest 30 to 60 seconds between sets, and increase the weight to make the last few repetitions difficult.  Our Muscle Strength & Recovery Training, with its recommendations for exercise, intensity, rest and nutrition, will start you on the road to improved strength and muscularity. You will be impressed by how quickly you see results in terms of strength and size. If your goal is to improve strength and muscle tone for health, weight control, longevity or sports, this routine may be all you need. For variety, rotate exercises for each body part from time to time. For example, for chest substitute incline dumbbell or barbell press for the bench press, and for biceps substitute alternate dumbbell curls for barbell curls. Use the resources at your gym to enhance your program and follow the advice of your trainer if you use one. Under all circumstances, maintain a high nutritional status with a balanced diet that includes our Muscle Strength& Recovery, and be sure to get adequate rest and relaxation. A balanced workout also includes at least three 20- to 30-minute sessions of endurance exercise, like power walking, treadmill, jogging or biking, weekly to improve metabolic output and cardiovascular health. We proceed to the Intermediate Level in Part 7 of our Muscle Training Program. |