Routines

Standard Routine

    Three sets, 8-12 reps each.

Super Sets

    You go back and forth between two exercises that work the same muscles, such as barbell bicep curls and dumbbell curls. You do this with little rest between the two different sets.

    Another technique is to alternate between working two different sets of muscles (which can speed up your entire workout as you are letting one set of muscles rest while you work the other). For instance, you might do curls and then squats, then curls, then . . .

Giant Sets

    Like super sets, but you do three exercises for one muscle group, then rest, then the three again, and so on. (And you go do mega-sets, by doing four in a row, and so on.)

Circuits

    You go in a complete circuit of exercises with little or no rest between each. This can also work as a cardio workout. Generally you do this on the machines, as the free weights take time to set up.
    You should only do a circuit workout once a week, as you tend not to get as much gain from this. But on the other hand, if you find yourself in a rut, this is a good way to break out of it.

Pyramids

    This is a set of five or more of one exercise. You start with a light weight and get up to where you can only do a couple. Or you can stop when you get up to say, four reps. You can also start at the top and work down, or start light, get up to a peak and work down again. (Working down is a good way to rerack the weights without it being a chore.)

Breakdowns/Burnouts

    You start with a reasonable amount of weight and do as many as you can, drop the weight, do another set, and so on, with no rest. The machines are really good for this as you can just move the pin up the weight stack. With dumbbells, you can just grab the next lighter set. With free weights, you generally need a friend to pull off the plates to decrease the time between sets.
    If you do this with say the bench press, you get down to where you can't even raise the barbell by itself. Burnouts are a good way to end a workout if you feel you still have some energy left.

Negatives

    You have a spotter help you lift a weight that is just a little more than you can do and you work to lower it in a controlled fashion. This is for advanced weight-lifters as it can really make your muscles sore. Also, stick with machines in general or ones that are easy to spot, since you don't want your muscles to give out and you drop the weight on yourself.

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Phone: 276-2874
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