Pump It Up!

Simple Tips for Getting the Most Benefits from Resistance Training

Putting on muscle mass is the most amazing thing you can do for your metabolism. It holds everything in tighter making you look firmer and leaner. And muscle requires more energy to exist on your body so it raises your metabolic rate all day long. Resistance training can help improve insulin sensitivity which aids with fat burning as well.

Sometimes I feel like I should put blinders on when I go to the gym because I see people doing the craziest things-some are just plain ineffective and inefficient and some are downright dangerous. I want to ensure that you are getting the biggest results in the shortest amount of time.

I have divided the body into four functional groups: Upper Body Pushing, Upper Body Pulling, Hips and Thighs, Power Core. Refer to my video download or my photos for instructions on how to do specific exercises.

Here are my core principles for getting the most from every workout:

• Lift the heaviest weight you can safely handle in good form
• Work between 8 and 12 repetitions. If you can't get to 8, lighten your load. If you get to 12 and feel like you could do another, add some additional weight.
• Focus on free weight and cable-style exercises rather than machines.
• Create a progressively more unstable environment to incorporate balance (i.e. functional core work) by using burst proof balls, Bosu Balls, standing rather than sitting, etc.
• Give yourself 60 seconds to recover in between sets. You don't want to allow your muscles to fully recover between sets.
• Do multiple sets of each exercise to recruit more muscle fibers for better hypertrophy (muscle mass development)
• Change things ups - don't let your workout become routine:
  • New exercises
  • Super-setting
  • Rotate in an endurance day - do 2 sets of 15-25 reps for each exercise
  • Do a super strength day - do 4-6 sets of 3-6 reps for each exercise
  • Add some power exercises
• It should never get easier. You can continue to up the intensity by progressing into a more unstable environment, increasing the weight and/or adding in some power/plyometric training.
• Hit each functional group at least twice a week and ideally three times a week with 48 hours of rest in between.
• Hire a trainer to check your form and upgrade your workout.
• Listen to your body, if you are sore to the touch or at a joint site you have overdone it and you need to back off and rest to recover. Try soaking in 1-2 cups of Epsom salt and warm water for 20-30 minutes.
• If you are just starting, begin with 1 set of 8-12 reps of 2-3 exercises from each functional group. You can split these up so that you do 2 groups one day and 2 groups the next. It should feel easy/medium to start. It is always better to start slow and see how your body feels the next day. Progress to 2 sets and then begin increasing the resistance (amount of weight lifted).
• You can do all four groups on one day or divide them up to do 1-3 groups per day. I have included recommended exercise schedules in this program for you to refer to. Mix and match to best suit your schedule and preferences.

« Return to ArticlesLearn More About JJ Virgin »