subject: A Strength Training Program - Maximum Muscle Stimulation for Optimum Weight Loss [print this page] A Strength Training Program - Maximum Muscle Stimulation for Optimum Weight Loss
The advantage of this program is it promotes maximum muscle stimulation, reduces the risk of injury, and over training. To use this program the user must perform a Modified 1 -RM test for each exercise in his or her workout.
Modified 1 -Rep Max Test Explanation
This Modified 1 -RM Test is a theoretical means to measure a true 1 -RM for each exercise in your workout. This test is safer and does not require that you use heavy weights. The Modified 1 -RM Test will prevent injury, reduces muscle soreness, and is time efficient. The Modified 1 -RM Test results are used to calculate the proper amount of weight overload for each exercise set in the Strength Training Program. We recommend that you take one or two workout sessions to perform the Modified 1-RM Test depending on your workout routine (3-day or split). The Modified 1-RM Test should be repeated approximately every 30 days or whenever you feel the weight or resistance for a given exercise is too light or too heavy Strength Training and Women
Many women have not included weight training as part of their exercise program because they are afraid they will get too "big" or appear masculine. The fact is that it is impossible for a normal woman to gain enough muscle to look masculine, considering Women do not have enough of the male hormone called testosterone to grow big muscles. Women will reduce the percent body fat and symmetrically shape their body shaping by including a weight training program in their exercise routine. Another reason to include weight training in a females exercise routine was demonstrated by a recent Ohio State University study. The study revealed that weight training reversed some of the bone loss that occurs during and after menopause. If left unchecked, this bone loss can result in osteoporosis, a condition that leads to bone fractures and can result in death. Weight training "is an excellent measure to prevent osteoporosis.
When to Change Your Workout
If you are to attain maximum muscle stimulation and stay motivated, you need to change your exercises for each muscle group, sets, and reps on regular bases. You don't have to change everything in your workout to experience physical and mental benefits. Completely redesign your workout every two months. By making these changes you will keep your workout interesting and you will experience continued improvement. This Program makes it easy to make changes to your workout.
In conclusion, Your strength training prescription is based on your 1RM capacity. This will ensure maximum results in helping increase your lean muscle mass to body fat ratio. To receive the greatest benefit from strength training, it is highly recommended that you be placed on a new program and be retested for your 1 RM every 4 to 8 weeks. This will not only ensure you are doing proper weights, it will also keep the muscles from adapting to certain routines as well as keep you motivated.
