Program Modification Basics - Part One
It's important to regularly change up your weight routine to stimulate the muscles to progress in size and strength.
In this article I want to discuss specific program modifications, and what goals they are best suited for.
Program Modifications Straight Set Program This program is considered the traditional, basic or beginner program.
This is a full body workout that includes all the major muscle groups.
The exercises progress from largest to smallest muscles and include upper, lower and core.
This program usually includes 10-12 exercises, 1-2 sets and takes approximately 45 minutes to complete Split Routine One of my favs! A split routine is considered an advanced and specialized program for those who want to maximize development of specific muscular regions.
Basically, a split routine is when you divide the muscle groups in to days.
For example: An upper body workout one day and a lower the next for a 2 day split.
Or Day 1-chest, tris and abs, Day 2- lower body and day 3- back, biceps and forearms.
This would be a 3 day split routine.
A lot of bodybuilders will work a muscle a day, everyday, With split routines the workout possibilities are endless.
You can really play around and experiment with these programs.
Supersets This program involves doing two back to back exercises without rest.
This type of program is great for workouts on the go, weight loss and general fitness.
They aren't the preferred method for building muscle.
The rest periods are usually 30 seconds in between every 2 exercises and that's not quite enough rest for optimal muscle growth.
However don't be mistaken, not everybody wants to be a bodybuilder and pack on the muscle.
Theses workouts are capable of sculpting a wicked bod.
a) Push-Pull Supersets This is a combo of two exercises that recruit muscle groups in opposition to each other (antagonist and agonist) An example of this would be chest then back or bicep then triceps.
This is an amazing way to ensure muscle symmetry and balance between the opposing muscle groups.
This program can also be modified to pull-pull and push-push supersets b) Upper-Lower Supersets This is a combination of two exercises that recruit upper and lower muscle groups.
The common way to preform this workout is to do upper, lower, abs...
Repeat.
Or upper, abs, lower etc.
This way you are giving your body adequate rest in between sets but you never stop working out.
As well as providing yourself with a well organized, full body workout.
Now you have some program mods to pick from and work with until tomorrow.
Then I'll have another three workout styles to chose from in Program Modification Basics-Part 2 Til Then, Have a great lift!
In this article I want to discuss specific program modifications, and what goals they are best suited for.
Program Modifications Straight Set Program This program is considered the traditional, basic or beginner program.
This is a full body workout that includes all the major muscle groups.
The exercises progress from largest to smallest muscles and include upper, lower and core.
This program usually includes 10-12 exercises, 1-2 sets and takes approximately 45 minutes to complete Split Routine One of my favs! A split routine is considered an advanced and specialized program for those who want to maximize development of specific muscular regions.
Basically, a split routine is when you divide the muscle groups in to days.
For example: An upper body workout one day and a lower the next for a 2 day split.
Or Day 1-chest, tris and abs, Day 2- lower body and day 3- back, biceps and forearms.
This would be a 3 day split routine.
A lot of bodybuilders will work a muscle a day, everyday, With split routines the workout possibilities are endless.
You can really play around and experiment with these programs.
Supersets This program involves doing two back to back exercises without rest.
This type of program is great for workouts on the go, weight loss and general fitness.
They aren't the preferred method for building muscle.
The rest periods are usually 30 seconds in between every 2 exercises and that's not quite enough rest for optimal muscle growth.
However don't be mistaken, not everybody wants to be a bodybuilder and pack on the muscle.
Theses workouts are capable of sculpting a wicked bod.
a) Push-Pull Supersets This is a combo of two exercises that recruit muscle groups in opposition to each other (antagonist and agonist) An example of this would be chest then back or bicep then triceps.
This is an amazing way to ensure muscle symmetry and balance between the opposing muscle groups.
This program can also be modified to pull-pull and push-push supersets b) Upper-Lower Supersets This is a combination of two exercises that recruit upper and lower muscle groups.
The common way to preform this workout is to do upper, lower, abs...
Repeat.
Or upper, abs, lower etc.
This way you are giving your body adequate rest in between sets but you never stop working out.
As well as providing yourself with a well organized, full body workout.
Now you have some program mods to pick from and work with until tomorrow.
Then I'll have another three workout styles to chose from in Program Modification Basics-Part 2 Til Then, Have a great lift!
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