These are just some of the classic questions I get asked all of the time. As a personal fitness trainer in the biz for 30 years, I've seen it all..... come and go.... thru many cycles. My best answer.... "It don't matter.... just DO IT!" But to get into specifics, there are so many different ways to weight/strength train that you can just take your pick, change it up frequently and get real benefits and results from all methods.
*FULL BODY: work upper and lower all in one work out (3x week, MWF)
*UPPER BODY: one work out (2x week M/TH)
*LOWER BODY: one work out (2x week T/F)
*ALL PUSH MUSCLES: one work out (2x week M/TH)
*ALL PULL MUSCLES: one work out (2x week T/F)
*UPPER OPPOSING MUSCLES: work push muscle, then its counter pull muscle in one work out (2x week M/TH)
*LOWER OPPOSING MUSCLES: work push muscle, then its counter pull muscle in one work out (2x week T/F)
The following is an example of Upper Body Opposing muscles. You will want to alternate with Lower Body Opposing muscles during the weekly work out. A schedule might look like this:
As always, if you have health issues, are deconditioned, have not worked out in awhile or lead a sedentary life check with your doctor before starting any exercise program!
Remember to “SUCK n SQUEEZE” and BREATH! Don’t hold your breath!
Have fun! Be careful... now GO GET STARTED!!!
UPPER BODY OPPOSING MUSCLES
*Military Pushups 4 sets of 20
Keep head parallel to the floor, eyes looking at floor in front of you. Keep the butt down. Modified version -> start on knees instead of toes
Try not to swing your body
*Bicep Concentration Curl (Pull) 4 sets of 20
Place hand not in use resting behind your back. Make certain elbow does NOT rest on top of quad. Elbow is positioned up against the medial (inside) side of the leg.
*Tricep Dips (Push) 4 sets of 20
Don’t use your legs to help with this exercise. Legs are positioned straight out in front of you. You can cross your ankles.
Elbows should not “fly” out like a chicken wing. Keep elbows close to body. Notice in the pic, how elbows are parallel with shoulders.
Until next time......
GOOD HEALTH TO ALL!!