General Exercise Recommendations

Basic types of routines:

Circuit routine
Variations of a circuit routine should be used for general fitness, fat loss, new trainee orientation, and muscle endurance training.

Split routine
Variations of the split routine are effective for lean weight gain, specificity conditioning, resistance athletic training, etc.

Total sets per muscle group
Generally speaking, the larger the target muscle group, the more total sets you should perform.

Typical number of reps per set
Fewer, more intense reps should be performed for lean weight increase and more, low intensity reps should be performed for general fitness, fat reduction and muscle endurance.

Recovery between sets & workouts
Longer recovery between workouts during size and strength training is required to repair tissues that were damaged in the intense effort. Allow shorter recovery between lower intensity, high volume training targeting fat reduction and muscle endurance, as energy stores can be filled more quickly and there is little or no damage needing repair.

Movements to use
Whenever possible, use compound movements, such as bench presses, low cable rows, wide grip chin ups, squatting, leg extensions, leg curls, leg presses, etc., regardless weather you are training for lean weight increase, general fitness, fat loss, muscle endurance, etc.

Length of workouts
Short high intensity workouts should be performed for lean weight increase, and long low intensity workouts should be performed for fat reduction and aerobic conditioning.

Aerobic conditioning
Simply stated, aerobic activity performed for fat loss, general fitness, and cardiorespiratory health, should be performed 3-4 sessions per week, at 65-85% intensity. The intensity of effort (generally determined through heart rate measurement, or through the use of Rating of Perceived Exertion.

Time of daily exercise
Train later in the day for lean weight increase, and early in the day for fat reduction and aerobic conditioning. Training for muscle gains are more effective when performed in the afternoons as hormone levels peak at this time of day. Also, training later in the day for muscle gains will allow for proper pre- and post-workout dietary behavior. Assure maximum size & strength gains by training very heavy for short periods, with long recovery periods. In the morning hours, prior to eating, there is considerably less sugar in the blood stream than at any other time of day. This means that most of the energy used to perform exercise during this time will be coming from circulating fat. Assure maximum fat utilization by performing low intensity, long duration activities.

Long & Short-Term Goals
Your long and short-term fitness goals are invaluable. In order for you to effectively implement an effective fitness program, there can be no confusion concerning your goals. Goals are what drive the successful fitness enthusiast. It doesn't matter what the goals are. Effective goals can range from fitting into a ball dress, to preparing for a marathon, so long as they are date specific and measurable.

Eating Habits
Take the time to sit and write down your typical daily food selection, number of meals, meal timing, size of meals, hunger between meals, and current supplements being taken.

Blood Pressure
It has been shown that regular resistance exercise will lower blood pressure during lifting activities in comparison to lifting activities of the same absolute weight prior to training. In other words, Joe initially lifts 100 pounds which is 80% of his one repetition maximum. After several weeks of resistance training, Joe improves his strength such that 100 pounds is now only 70% of his one repetition maximum.

By monitoring blood pressure during his initial training and comparing it to that during current training, you will see a favorable decrease in both Systolic and Diastolic pressures because lifting 100 pounds is now easier for Joe. This training effect may carry over to other activities and therefore reduce overall resting blood pressure. This further supports the use of resistance exercise to help reduce blood pressure.

Muscle Strength Tests
Periodic muscle strength tests will effectively monitor the associated loss/maintenance of strength/lean tissue when your goal is weight loss. Periodic tests will also effectively monitor the associated maintenance/ gain in strength/lean tissue associated with desired weight gain. It is always ideal to improve upon the volume of lean weight whenever possible. Metabolism increases with lean weight volume increase. Lean weight loss is frequently indicated when strength levels drop. This is obviously undesirable and must be corrected through dietary and training changes.

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