If you have found yourself stuck doing a the same weights routine for over six weeks I would strongly recommend trying a few weeks of pre-fatigue/pre-exhaustion training. Not only will changing your routine provide a "fresh" stimuli causing your body to keep adapting but it'll also help keep you motivated with your training.
Pre-fatigue/pre-exhaustion is a tough way to train really overloading the muscles so expect to feel a little sore after the first one or two workouts. The principle involves performing one isolation (single joint) exercise directly before a compound (multi joint) exercise. This results in the agonist (main muscle) of the compound movement being thoroughly worked.
Quads (leg) example:
Exercise 1: Leg extension 15reps
Exercise 2: Leg Press 10reps
The weight is set so that you work to failure for the 10 or 15 repetitions.
The first exercise is followed directly by the second.
A rest period is taken only after both exercises have been completed.
For more information or help with alternative training routines please contact:
Dan Byrne at djb@tonbridge-school.org
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