To Your Health
July, 2007 (Vol. 01, Issue 07)
Repetitions And Sets: Same for both men and women; varies depending on individual goals (toning muscle vs. building muscle vs. building strength).
Intensity: This is the percentage of your one-rep maximum (the maximum amount of weight you can lift at one time). For example, if your goal is to build muscle, you would perform repetitions using 70 percent to 75 percent of your one-rep maximum (see below). That means that if you can bench press 100 pounds one time, you would perform each repetition using a maximum of 75 pounds of weight.
Toning Muscle (Strength/Endurance)
Sets: 2-3 /// Reps: 15-25 /// Intensity: 50% - 70%
Building Muscle (Hypertrophy)
Sets: 3 /// Reps: 9-12 /// Intensity: 70% - 75%
Sets: 3-4 /// Reps: 6-8 /// Intensity: 75% - 85%
Keep abs drawn in and glutes tight.
1 Begin in a pushup position with your feet and hands on the floor, slightly wider than shoulder-width apart.
2 Keep your abs drawn in and glutes tight.
3 Keeping your back flat, slowly lower your body to the ground by flexing your elbows and squeezing your shoulder blades. Do not let your shoulders rise up.
Keep shoulders from rising up.
4 Stop as soon as you can no longer keep your shoulder blades together.
5 Push back up to starting position by extending your elbows. Do not allow your head to jut forward.
Regression: On knees, hands on bench, feet on floor.
Progression: Hands on medicine ball, rotation.