Smart Training Essentials

Every day we hear about exercise and fitness routines that will build muscle, lose body fat, and gain good body weight in a short amount of time. Of course if you’re not familiar with fitness routines, or lack the experience of exercise, someone will believe what they read or saw on video. I’m not saying that books or videos are bad for you, just be cautious and do research before choosing these routines. Reason being, that some routines are developed for individuals using enhancement drugs that enable them to recover faster than the average person. Many factors come into play when dealing with exercise such as age, experience, diets, routines, and enhancement drugs, etc..

I’m a strong believer that the number one rule to get the best results from exercise is diet and nutrition. When I speak to individuals about training and nutrition, I use this example. Treat your body like a vehicle, if you put in the wrong fuel into your car, the car will run poorly and eventually break down. This is true with your body. If you feed the body a poor diet with lots of junk food, drinks, etc then your body won’t perform at its highest potential. This can be the reason you don’t see results or even worse get injured. Many people, especially when they are young or just started exercising, feel that they need to exercise the same body parts daily and do crazy amounts of sets in order to get stronger and grow muscle. It’s the complete opposite, you workout different body parts on different days. Cut the sets down each day and then let the body recover and rest. This in return is when you’ll start getting stronger and building more muscle. The following weight training program can be effective for anyone that believes that less is more effective.

AS ALWAYS, STAY ACTIVE AND BE IN CONTROL OF YOUR MIND, BODY & SOUL

Monday (chest, shoulders, triceps)

Flat bench dumbbell flyes
1×12 reps, 20 second rest
perform 1×10 reps,
20 sec. Rest
perform 1×8 reps

Inc. or Flat bench press
1×10 reps,
20 second rest
perform 1×10 reps,
20 sec. Rest
perform 1×8 reps

Standing DB side laterals
1×15 reps,
20 second rest
perform 1×12 reps,
20 sec. Rest
perform 1×10 reps

Seated Db or Barbell shoulder press
1×12 reps,
20 second rest
perform 1×10 reps,
20 sec. Rest
perform 1×8 reps

Db kickbacks or cable pressdown
1×15 reps, 20 second rest
perform 1×12 reps,
20 sec. Rest
perform 1×10 reps

Close grip bench press
1×10 reps, 20 second rest
perform 1×8 reps,
20 sec. Rest
perform 1×8 reps

Tuesday (Rest Day)

Wednesday (Quads, Hamstrings, Calves)

Seated Leg extension
1×15 reps,
20 second rest
perform 1×12 reps,
20 sec. Rest
perform 1×10 reps

Barbell Squat
1×12 reps, 20 second rest
perform 1×10 reps,
20 sec. Rest
perform 1×8 reps

Barb. or Db Stiff Leg Deadlift –
1×15 reps,
20 second rest
perform 1×12
reps, 20 sec. Rest
perform 1×10 reps

Laying Down Leg Curl
1×12 reps, 20 second rest
perform 1×10 reps,
20 sec. Rest
perform 1×8 reps

Standing 1 Leg Calf Raise
1×15 reps, 20 second rest
perform 1×12 reps,
20 sec. Rest
perform 1×10 reps

Seated Leg Press Calf Raise
1×12 reps,
20 second rest
perform 1×10 reps,
20 sec. Rest
perform 1×8 reps

Thursday (Rest Day)

Friday (Back, Biceps, Abs)

Seated Cable Row
1×12 reps,
20 second rest
perform 1×10 reps,
20 sec. Rest
perform 1×8 reps

Seated Wide Grip Pulldown
1×10 reps,
20 second rest
perform 1×10 reps,
20 sec. Rest
perform 1×8 reps

Db Concentration Curl
1×15 reps,
20 second rest
perform 1×12 reps,
20 sec. Rest
perform 1×10 reps

Standing Barb. Curl
1×10 reps,
20 second rest
perform 1×10 reps,
20 sec. Rest
perform 1×8 reps

Hanging Straight Leg Raises
1×20 reps,
20 second rest
perform 1×15 reps,
20 sec. Rest
perform 1×12 reps

Seated Cable Crunch
1×15 reps,
20 second rest
perform 1×12 reps,
20 sec. Rest
perform 1×10 reps

Paul Passino has a Bachelors of Science degree in human performance and sport with a health, education, and coaching minor, as well as 45 hours of sports administration and over 23 years of teaching P.E., weight training, and coaching.