How to Surprise the body lifting weights?!
Question:
How to Surprise the body lifting weights?
One important thing that you do when you are working out is to over time change workout routines to surprise the body...How can this be achieved? lifting heavier weights?
Answers:
Every 2-4 weeks increase the weight on all your lifts by 10%. Develop 4 workouts that use different exercises to stimulate the same muscle groups. Think of them as workouts A,B,C, and D. Every 8 weeks you can switch workouts. Workout A for 8 weeks then workout B for 8 weeks then workout C...etc.
Here are some sample workouts you can cycle between.
WORKOUT A
WORK OUT PROGRAM
3 X WEEK
(Mon., Wed., Fri. or Tues., Thurs., Sat.)
LEGS
Leg Extensions (warm up)2x15
Squat2x8
Leg Curl2x10
Standing Calf Raise2x10-15
CHEST
Flat Bench Press1-2x12-20 (using only the bar and no extra weight-warm up)
Flat Bench Press2x8
Flyes2x8-10
BACK
Pulldown2x10-15
Bent Over Rows2x6-10
SHOULDERS
Seated Overhead Press 2x8-10
(barbell or dumbbell)
Upright Rows 2x10-15
BICEPS
Standing Barbell Curls2x5-9
TRICEPS
pressdowns2x10-15
ABS
Crunches2x20-30
Every 1-2 weeks increase the weight by 10% on all lifts.
WORKOUT B
Three Day Per Week Program
Chest
Bench Press5x8,8,6,6,6
Back
Wide Grip Chins3x10
Shoulders
Military Press3x8-10
Dumbbell Side Laterals3x8-10
Biceps
Standing Barbell Curls3x8-10
Triceps
French Press3x8-10
Knuckle Push-ups3x10-20 (50)
Legs
Squat3x8-10
Leg Curl3x8-10
Standing Calf Raises5x15
Back 2
Deadlifts3x8-10
Forearms
Wrist Curl3x8-10
Abs
Bent Leg Sit-ups3x50
Bent Leg Raises50 reps-Max
Bent Over Twists50 reps-Max
WOROUT C
Three Days Per Week
STOMACH
Crunches w/Knees Bent3x15
Seated Leg Raises w/Knees Bent2x10
LEGS
Leg Extensions2x12-15
Squats2x12-15
90 Degree Leg Press3x15-20
Leg Curls2X12-15
CALVES
Standing Toe Raise2x15
CHEST
Bench Press2x12-15
Incline Press2x12-15
BACK
Pull Down Front2x12-15
Seated Rows2x12-15
Deadlifts2x12-15
SHOULDERS
Military Press2x12-15
Upright Rows2x12-15
ARMS
Biceps2x12-15
Triceps2x12-15
Half hour to 45 minutes of Cardio 3-5 days per week
WORKOUT D
German Volume Training
Monday
Chest
Bench Press10x10
Back
Seated Cable Rows10x10
Wednesday
Legs
Squats10x10
Calves
Standing Calf Raises3x15
Friday
Shoulders
Behind the Neck Press10x10
Biceps
Standing Bicep Curls3x10-15
Triceps
French Press3x10-15
(When you can complete 10 sets with 10 reps using good form increase the weight on your lifts by 5%)
Abs (3 Days per week)
Bent Leg Sit-ups3x50
Bent Leg Raises50 reps-Max
Bent Over Twists50 reps-Max
Hope this helps!