I am very weak when it comes to upper body strength. I can do endless leg workouts but lack in my upper body muscles. Though I am getting much better. My pull ups are coming along, I can do 20 push ups in a row, and I am starting to see some growth.
This weekend I have been a bit off track not feeling myself and not eating enough food. Today I've ate much more food and worked out even though I was not quite 100%.
I am starting to apply a new way to train my muscles. I have researched a few different ways and I thought I would give it a shot starting this past Saturday. Its called the Carry Along Principle. Carry Along Training is the placement of my weakest muscle group at the start of my workout (ie. when I am most full of energy to give to my sets and reps.) I will spend about 30 mins on selected body part and 20 mins on all other muscle groups combined. In other words I will hit selected muscle group with 5 exercises, but give the remainder of my muscles groups enough attention to maintain them in both tone and size. I found this approach at chapters (my favourite place), from Oxygen Tough Love workouts by Bob Kennedy. So I have grouped my muscles into these categories; Biceps, Triceps, Chest, Upper leg, Back, Shoulder, and Abs. So from Saturday October 27- Nov 10 I will work out these three groups; Biceps, Shoulders, and Upper Legs, adding abs and cardio in per work out. For example I will workout 3 days on 1 day rest 3 days back on. So over two weeks I will finish 4 workouts on each group. For example today I did Biceps. I warmed up with 20 mins of running and then began 4 Biceps exercises that seemed very repetitive but I want to give this style of lifting a shot. I did 4 sets of 10 of each of these exercises:
Standing barbell curl 4x10
Standing hammer curl 4x10
Preacher bench curl 4x10
Concentration curl 4x10
This took about 25 mins and killed my little biceps. I then went into completing my workout for the rest of my muscle groups
Quads
Back sqaut 2x20
Calves
Machine calf raises 2x20
Hamstrings
Leg curl 2x10
Tricep
Tricep press down 2x12
Chest
Incline flye 2x10
Back
pull downs machine 2x10
Abs
v sits 2x 30
plank 2x 1min
So my workout today focused on biceps but included everything else I am training. Tomorrow my workout is leg focused but again will focus on all my muscle groups. Love a new workout plan, I will post my workouts under workouts to!
