FitSugar

When Lifting, Switch Up Your Routine Every Session

FitSugar — Mon, 09 Aug 2010 13:30:03 PDT

No one wants to waste time at the gym, so to make your strength training workouts more effective, you've got to keep your muscles guessing. Not only is it important to work your muscles in a different order, you also need to mix up the types of exercises you do. While push-ups and squats are great go-to moves because they target the upper and lower body beautifully, there are other ways to work those areas. Try variations of your favorite moves, or try new moves altogether and you'll end up toning your muscles in different ways that will make your body stronger, your muscles more sculpted, and will also help prevent the dreaded plateau.

If you've been doing the same strength training workout forever, here are some new ideas. Choose an entirely different routine to do each time you hit the gym, or pick a new exercise to add to your existing routine.

Total body: Head-to-Toe Strength Training Routine
Arms: Back to Basics: Tone Your Guns
Legs: 5 Moves to Make Running Hills a Breeze
Abs: 5 Crunchless Ab Exercises
Tush and legs: Glutes and Hamstrings Workout
Shoulders and upper back: Shoulder Shaping Strength Training Routine
Tush: 8 Dynamic Booty Exercises
Total body: Full Body Circuit Workout With Weights
Back: Back Plan
Finish up with these 6 Essential Post-Workout Stretches

Lifting Tip: Don't Always Start With Your Guns

FitSugar — Mon, 19 Jul 2010 13:30:03 PDT

You met with a personal trainer who outlined a killer strength training routine to tone your entire body. You learned correct form and the order of the exercises, and you've been doing this exact routine twice a week for a month. That's awesome, but if you continue to work out the same way each time, you're sure to reach a plateau when it comes to seeing results.

In order to strengthen your muscles effectively, you've got to keep them guessing. The easiest way to do that is to mix up the order you work your muscles. If you're used to starting with bicep curls and triceps dips to work your arms, start with squats and lunges instead, and work your arms last. Tiring out your muscles in a different order will not only be more challenging, but varying your routine will also prevent boredom.

Don't Be Married to Your 6-Pound Dumbbells

FitSugar — Wed, 05 May 2010 08:00:32 PDT

If you're looking to tone up for bathing suit season, having your own set of dumbbells at home will motivate you to squeeze in reps whenever you have a few spare minutes. You can do all the strength training exercises you've learned here on FitSugar, moves from your personal trainer, and ones from fitness DVDs, but you'll quickly realize something - you'll zoom through 50 reps of easier moves like bicep curls, but may struggle to do eight reps of more challenging exercises like chest-opening triceps lifts.

When you're strength training, certain muscles are stronger than others, so that means modifying your routine with different weights in order to target your muscles effectively. I keep a set of six-, eight-, and 10-pound weights on hand, and depending on the difficulty of the exercise and the strength of my muscles, I change up the weight. You'll know the dumbbell is the correct weight when your muscles become fatigued after 10 to 12 reps. Follow that rule when lifting and you'll spend less time pumping iron, but will achieve quicker results.

Change Up the Order of Strength Training Exercises

FitSugar — Fri, 15 Jan 2010 12:00:08 PST

Getting into a consistent fitness schedule is essential if you're on a quest to be fit and healthy, which many of us stated as a get fit goal for 2010. Aside from mapping out your weekly workouts, you'll also reap faster results from mixing up your routine, especially when it comes to strength training.

When you learn a certain group of go-to exercises, it's easy to get in the habit of doing them in the same sequence every time so you don't leave one out. I can totally relate, but if you're constantly doing your exercises in the same order, your muscles will become efficient at doing them, and you'll be more likely to reach a plateau. You'll get more out of your strength training sessions if you mix your exercises up. One day, start with lunges and bicep curls, and the next workout begin with squats and overhead presses. Varying the sequence will fatigue your muscles in a different order, which will not only be more challenging but will also prevent you from becoming bored.

Lifting Tip: Do Active Rest Between Sets

FitSugar — Tue, 12 Jan 2010 12:00:42 PST

While it's nice to chill out and catch your breath during sets of strength training exercises, you can maximize your workout by moving a little between exercises (called active rest) instead of completely resting your body. Here are some ideas:

Jog in place
Do jumping jacks
Do burpees
Get on the floor and do a minute of running plank
Or try plank with V Jumps
Jump rope
Stretch the muscle just worked

If you want to really challenge your muscles and save on time, don't rest at all between sets. Move from one exercise to another without stopping and aside from working your muscles, you'll also get your heart and blood pumping.

Lifting Tip: Start at the Bottom and Work Your Way Up

FitSugar — Wed, 21 Oct 2009 07:00:10 PDT

When strength training, there are so many exercises, and so many muscles to work, how do you know where to begin? Start from the bottom of your body and work your way up.

Since your legs are your largest muscle group, these moves require more work than exercises that target your upper body. Take advantage of your high energy at the beginning of your workout and tackle exercises like squats, lunges, and leg lifts that tone your quads, hamstrings, and glutes. The next part of the body to work is your core, doing moves like crunches, planks, and Superman Lifts. Then you're ready to work your arms and upper back with moves like push-ups, tricep dips, and upright rows. Following this order ensures that you won't miss working any part of your body, and you'll have the stamina to get through everything.

Lifting Tip: Relax the Muscles That Aren't Working

FitSugar — Mon, 14 Sep 2009 15:00:02 PDT

When I see people strength training at the gym, and working hard to lift a heavy weight or do those last few strenuous reps, it's hard not to notice their face scrunching up. If this sounds like you, the next time you lift, remember to relax the muscles that aren't involved in the exercise. It's the muscles in the face, neck, and shoulders that are most often engaged when they don't need to be. Tensing your jaw or shrugging your shoulders up to your ears won't make you any stronger. If you're working that hard that you can't help engage other parts of your body, then maybe the exercise you're doing is too difficult for your ability, or the weight you're lifting is too heavy. It may not seem like a big deal, but it all relates to having improper form, and that can lead to injury, which is a huge deal.

To make sure you're keeping your body relaxed except for the muscles you're targeting, ask a friend to watch you or look at yourself in a mirror.

Lifting Tip: Keep Your Head Straight

FitSugar — Thu, 10 Sep 2009 10:00:55 PDT

Correct form and posture are essential when it comes to strength training. It not only helps prevent injury, but it's also necessary to ensure that you're working your muscles effectively. What you want to avoid doing is cranking your head to take a peek at the muscles being worked, because you can end up straining your neck or upper back.

If you have a tough time not glancing at your "guns" while doing bicep curls, I definitely advocate watching yourself in a mirror. That way you can keep your head in line with your spine, and also admire how ripped you look. Or you can videotape your entire strength-training session if you really want to study and perfect your form.

Lifting Tip: Don't Be Married to Your Dumbbells

FitSugar — Mon, 31 Aug 2009 03:00:00 PDT

Hopefully you've been adding strength training into your cardio and stretching routines. While dumbbells are great tools to use to target your muscle groups, they're not the only tools. Try to explore other options such as weight-lifting machines at the gym, medicine balls or kettlebells, inexpensive resistance bands, different sized exercise balls, and you can also do exercises that require no equipment at all.

Switching up the equipment you use will inevitably work other muscle groups, and because they make your muscles work in different ways, you'll be strengthening them more thoroughly, which could prevent injury. It's also smart not to stick to repetitive motions, since that could also result in a pulled muscle. Strength training is definitely important, and varying your equipment is a great way to make your time worthwhile.

Lifting Tip: Change Up Your Speed

FitSugar — Fri, 24 Jul 2009 03:34:12 PDT

Just as it's important to challenge and confuse your muscles by using different weight-lifting equipment, you can increase the benefits of weight training even more by varying the tempo, or speed, of your reps.

While very slow repetitions challenge the endurance strength of the muscle, it's important to incorporate a variety of tempos into your workout, including medium and faster-paced speeds. Change up your speed by doing three sets: one slow, one medium, and one quick. Or vary your speeds on different days. You can also change the speed within each rep. Lift slowly and lower quickly for a set and then do the opposite. Using these varying tempos challenges the muscles with different rates of tension, increasing the benefits of strength training and making you stronger. Tempo variations work well with exercises that use dumbbells, resistance bands, medicine balls, machines, or no equipment at all.