If you were to think of weight training as a spectrum, on one side you have the high-volume, high-frequency lifting philosophies; on the other end of the spectrum you have low-volume, low-frequency philosophies. These conflicting philosophies have been the source of great debate for many years in the fitness and weight training industry.
You may have read about several different methodologies when it comes to weight training: Westside Barbell for powerlifters, German Volume Training, High Intensity Training (HIT), and Heavy Duty Training (an HIT offshoot created by the late Mike Mentzer). In addition you may have heard about Super Slow, the traditional 3 sets of 8, the 5 x 5 system, etc. Please remember that before you get caught up in the debate between various training methodologies you MUST have your goals clear and your life balanced outside of the gym in order for you to make progress. The topics needed are covered in a previous newsletter and you are welcome to e-mail me for that edition.
For example, consider someone who is 40 pounds overweight, has a high body fat percentage, eats terribly and drinks sodas and other simple sugars all day long, and has not exercised in the last two years. If that person simply has the goal of feeling better, becoming healthier, and having more energy to spend with friends & family then that person can make progress by doing the following (with a doctor's approval):
- Eating smaller, more frequent meals - Emphasis on good sources of protein, switching simple carbohydrates for better choices - Eating more green vegetables and other healthy choices - Eating foods lower on the Glycemic Index and/or eating foods appropriate for one's blood type - Emphasis on whole foods - Reducing or eliminating sugars & sodas or any other foods with lots of chemicals in them - Walking or riding a bicycle three or four times a week for 15-20 minutes (or longer) - Reducing stress - Working on his or her mind to either reduce the emotional pain associated with exercise, or finding new ways to make exercising fun (see the Aces High Workout report for an example)
In the course of a few short weeks, this person would make significant progress for his or her goals. Notice that this person didn't even consider picking up a weight or doing a simple pushup, let alone get involved in the weight training philosophy debate between the high-volume advocates and the high-intensity/low-volume advocates.
If you have the rest of your life in order then you have the option of choosing a lifting methodology that is tailored for how your body reacts, your age, your goals, accounts for your injuries, etc. That is why the Metroflex Gym e-book and the Once-A-Week workout offer various training routines which can be accommodated to your personal situation and aspirations.
Please keep in mind a few things: overtraining will hurt you, so if you choose weight training methodology which has high frequency PLEASE make sure that you have doctor's approval! In addition, you will have to be very diligent with proper eating as well as recovery methods (massage, quality sleep, naps, ice therapy, or any other restorative methods you use to recover). Under-training can be counter-productive as well because training once a week requires focus & intensity levels most people do not like to exhibit.
When considering a weightlifting routine, ask yourself:
- What are my goals?
- How much time can I realistically give to this routine?
- Do I have any health concerns, injuries, or other issues to consider?
- Do I have the budget for any recommended equipment?
- Will I be able to keep my motivation for this routine for the duration of it?
- Any other questions which are appropriate for your situation
Metroflex Gym's e-book offers training routines from one to five days a week depending on your goals, conditioning levels, recovery ability, etc. Just remember to train for your goals, as advocates from all of the commercially-available weight training programs would agree (most likely) that choosing a training method counter to your goals would not be in your best interest. Furthermore, training incorrectly due to meeting an “ego" need is usually a sign that you will not accomplish your goals, and it may lead to severe injury if you are careless.
If you found this article to be useful and relevant, you are welcome to visit http://www.MetroflexGymTraining.com to get weight training & exercise information which simply works! You may also get the information by going to any of the following websites (if they are easier for you to remember):
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