I posted this video yesterday on Facebook and I wanted to follow up with the content of the video. I wanted to share perhaps the most productive resistance exercise program we have used at our training center for both myself and clients. You can alter the program to meet your needs and as you progress, you can increase the frequency and volume of exercise. Keep in mind that there is no one Best exercise program but there are some basics of exercise that should be followed.
Flat Chest Press 1-5 sets of 8-12 repetitions
Pulldowns/Pullups/Dumbbell Rows 1-5 sets of 8-12 repetitions
Lunges (Walking or Stationary) or Leg Presses 1-5 sets of 8-12 repetitions
Standing Calf Raises 1-5 sets of 8-12 repetitions
Biceps Curls 1-5 sets of 8-12 repetitions
Triceps Pushdown 1-5 sets of 8-12 repetitions
*If you have not been strength training start by just completing 1 set of 8-12 repetitions per exercise 1-2 days per week.
* Record all training variables: resistance used, repetitions completed.
*As you progress you may increase the number of sets to 2-5 per exercise. I would probably focus on completing at most 2-3 sets per exercise and increasing the load and or the number of repetitions per set.
**There are many ways to exercise effectively and altering the sets, repetitions, exercises, loads, and all acute training variables is important for long term success and improvements in outcomes.
* This is a basic template and something you could follow for 4-6 weeks at which time you would want to make changes.
Michael Thomas, Ph.D.