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Predeployment Training 9 20 08 |
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Written by JD Johannes
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Saturday, 20 September 2008 |
I've gotten a few comments along the lines of, "Hey, JD, you really don't do very many exercises."
Correct. I do not do very many exercises, but I take each set to absolute failure, to the point where I can't even move the weight anymore.
And each week, I either increase the weight I'm lifting or the number of reps.
The key is not the number of exercises, or type of exercises or number of reps.
The key is to force a greater load on the muscle every week.
For example, I'm going to put some of my workouts side by side.
Friday Chest Workout
9-12-08 9-19-08
Dumbbell Bench Dumbbell Bench
110 Lbs. x 10 110 Lbs. x 11
x 3 x 5
x 2 x 2
Machine Incline Machine Incline
225 Lbs. x 15 240 Lbs. x 8
x 10 x 3
x 3 x 2
Incline DB Flys Incline DB Flys
30 Lbs. x 15 35 Lbs. x 8
x 6 x 3
x 4 x 2
Saturday Arms Workout
9-13-08 9-20-08
Rope Trice Extensions Rope Tricep Extensions
100 Lbs. x 6 100 Lbs. x 8
x 3 x 3
x 1 x2
Wide Grip Skull Crushers Wide Grip Skull Crushers
110 Lbs. x 5 110 Lbs. x 7
x 2 x 3
x 2 x 2
Dumbbell Preacher Curl Dumbbell Preacher Curl
Right Arm Left Arm Left Arm Right Arm
50Lbs.x 5 5 50Lbs. x 6 6
x 3 3 x 4 4
x 2 2 x 1 1
Dumbbell Arm Curls Dumbell Arm Curls
60 Lbs. x 7 60 Lbs. x 8
x 4 x 4
x 3 x 3
As you see, I increased the weight or the number of reps. The overload on the muscle increases every week. When you consistently increase the load, your body will respond each week by building a little bit more muscle. Which makes you just a little bit stronger, which means you need to lift just a little bit more.
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