Most of my clients are novices to lifting weights and therefore I introduce them to circuit training to acquaint them to the exercises. Circuit training consists of full-body workouts consisting of one exercise per major muscle group for a total of eight to twelve exercises. Exercise selection is largely based on client preference. Exercise sequence during each workout is generally from large to small muscle groups. Exercise speed for each repetition involves a quick concentric contraction followed by a slow full range-of-motion eccentric stretch. The rest period between exercises is the time it takes to go from one machine to another. A frequency of two to three days per week (every other day) of weight training is recommended. After only a few weeks, I split my clients' training programs into either upper-lower body training or push-pull muscle training routines.
My approach to training is to have you push or pull more weight for each exercise from one workout to the next. Parameters such as number of sets, number of repetitions, rest period lengths, etc. are relative to your fitness goal (i.e., losing bodyfat, increasing muscle mass, increasing core strength, etc.). The weight lifted for each exercise is based on your performance. If you can perform more reps than the targeted goal reps, then the loading for the exercise will increase by about five percent in a linear periodized fashion. You will gain strength and muscle mass as result of this style of training.
The old-school form of weight training with multiple sets of multi-joint exercises like deadlifts, squats, overhead presses, pull-ups, and bench presses is the key to building a powerful, lean physique. It is essential for you to perform each exercise with good form in order to feel the targeted muscle being worked throughout the entirety of each set. A five-minute cardio warmup, one or two warmup lifting sets for the initial exercises, and stretching either between sets or after your workout is encouraged. Hard work, discipline, dedication, and most importantly, consistency is absolutely necessary in order for you to accomplish your fitness goal.
By utilizing a comprehensive consultation procedure to ascertain your health history and fitness goals, I can readily design a customized, beneficial personal training program just for you. After assessing your body composition, aerobic capacity, flexibility, posture, and strength, I will prepare your training program designed to achieve your fitness goal such as lose bodyweight, increase strength or gain muscle mass. I will periodically reassess your fitness parameters to ensure you remain accountable and continually progress toward achieving your short-term as well as long-term fitness goals. My training style emphasizes proper movement form and efficient technique accompanied by constructive, immediate feedback. Learning how to let your muscles control the weight and not the other way around is of the utmost importance during the performance of resistance training. Your training program will consist of concise individualized and professional instruction, attentive supervision, appropriate assistance, motivational support, and positive reinforcement. A good quality workout session should consist of exercises which are FUN and EFFECTIVE.
You're likely to stick with a training program that has meaning for you, will guide you on the path toward achieving your fitness goal, and that is enjoyable. Believe in yourself, enjoy the process of training, and most importantly, LISTEN TO YOUR BODY!
"Do not go where the path may lead. Go instead where there is no path and leave a trail."
--Ralph Waldo Emerson
--Ralph Waldo Emerson