Read 26 times since Monday, January 23, 2012
In previous articles I have discussed how the best training plan for effective fat loss to do resistance circuits based around non competing movement patterns. Weight loss is the number one request for Glasgow personal trainers so it is wise to keep up to date with the best training methods for it and resistance circuits are definitely the current gold standard. Here, the basic plan involves one set of a quality multi-joint leg exercise immediately followed by a upper body pull movement, then an upper body push before a set of a functional core movement and a whole body movement to finish the circuit. Exercise order is set by giving priority to the largest muscle groups first because they need most energy to train.
This is a very efficient way to organise your training for 3 reasons. Firstly it trains every major movement pattern in the body so every muscle will be worked. Secondly because all your muscles are worked in quick succession it stops your body from selectively directing blood flow. This means the only way to circulate enough blood round the body is for your heart to beat faster. This introduces a large cardiovascular component to the session. Finally you can complete a lot of work in a short time so your session is easier to fit into your schedule. You should aim for 6 to 8 reps per movement and 3 to 5 times round the circuit.
The basic plan of training the larger muscle groups before smaller ones is normally best but it can sometimes produce situations which hamper your progress. This happens when the exercises you select have some similar muscular demands. In these circumstances you should change the exercise order to limit the specific muscle fatigue carried over from one exercise to the next. This small change will allow you to train harder and get better results faster.
To demonstrate this point, imagine a circuit session made up of deadlift, pull ups, fat bar floor press, grappler twist and reverse sled drag. All great exercises but the big conflict here is between the first 2 exercises. Deadlift primarily works the posterior chain (low back, glutes and hamstrings) but also places great stress on your grip. The pull ups primarily trains your upper back and biceps but grip strength is also required. Grip fatigue from the deadlift will limit your ability in the pull ups and you should avoid situations where fatigue in a secondary muscle group limits the action of the primary one you are trying to train. In this case you should do the pressing movement before the pulling movement. This will allow the grip strength to recover from the deadlift during the floor press in preparation for the pull up.
If you find yourself in a situation where fatigue from an exercise is hurting your ability to perform the next one you should experiment with the exercise order to find a way around the problem. Exercise order is not set in stone and you should not hesitate to change it to improve your session. Iain Smith (MPhil/CSCS) owns Standout Gym, an independent warehouse gym in Glasgow, focusing on weight loss. He offers small group training as an affordable alternative to Glasgow personal training. Iain is a former international decathlete with 17 years coaching experience. www.standoutgym.com.
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