Workout of the Day 02/27/2012

Let's place some focus on legs today. That is correct! Let's not end up with large arms and a big chest that over shadows our legs. Chicken legs are only attractive on a chicken.

Ready? Let's Go

·         Exercise List: 

o   Leg Kickbacks 

o   Glute Bridges (increase difficulty by performing on a swiss ball / medicine ball or by placing weights on the hips)

o   Double Knee Tucks (add a chair to increase the level of difficulty)  

o   Squat Press   

o   Calve Raise with Cable (Do seated w /  weights on the knees to target the Soleus)

o   Hip Adduction w / Cable 

 I think that sets and reps should be determined by your goal. So here are some ideas that might help you to decide your numbers.


Do 3-5 sets of each exercise

I will not give you your reps #, but you should perform enough reps for each set that your muscles near fatigue or fatigue. Numbers can be so vague.

• Endurance training = high reps 12- ?
• Strength training = low reps 3 - 6
• Hypertrophy training = medium reps 6 - 12 

Rest for 30 - 60 sec in between sets 

Weight amount should be 60% - 85% of your one rep max.

Higher your weight percentage = fewer reps (strength & hypertrophy training).

• Want to bulk up then hypertrophy training is for you

Lower weight percentage = higher reps (endurance training).

• Don't want to bulk up then endurance training is for you.
• Don't worry, you can still that beautiful muscle tone that we all find attractive

Use the following formula to determine your one rep max. Knowing your 1RM can be very helpful in developing your weight training regimen. 

1RM (Rep Max) formula: Use this math formula to determine what your one rep max is for each of the above exercises: This will help determine what amount you should lift. When lifting to determine your 1 RM follow these steps.

• ·        Lift what think you can lift in ten reps, but keep going until you are tired or can’t lift anymore
• ·         Rest for 3-4 minutes
• ·         Increase the weight and aim for ten reps, but keep going until you are tired or can’t lift anymore
• ·         Rest for 3-4 minutes
• ·         Increase the weight and aim for ten reps, but keep going until you are tired or can’t lift anymore
• ·         Repeat the above steps until only ten or fewer reps can be achieved

·       

  Then use the formula below to determine your 1 RM

Weight lifted = amount of weight you lifted for that set (wt)

# of reps =  amount of reps you lifted for that set (reps)

1RM= (wt x reps x 0.033) + wt

Example:

• ·         1RM = (135 x 8x 0.033) + 135
• ·         1RM = 35.64 + 135
• ·         1RM = 170.64 or 171

Once you have determined your 1 RM you need to determine your weight percentage for your exercise.

Assume that 65% is the percentage of your 1RM that you are to lift.

1RM x RM% = Desired weight

Example:

·         

171 x 0.65 = 110.9 or 111

Pick the closest weight. Obviously 111 doesn’t exist, so lift 110.