Below are some frequently asked questions I have received from previous clients that have gone through my online training programs.
Why 15-20 reps?
High volume training is most effective for results when you train alone. Many of us do not have a spotter and it is very difficult to go to failure using high weight and low reps by yourself. You just simply cannot push to your maximum for low reps and high weight without fear of hurting yourself or not completing maxing out. And as we stated earlier, tearing the muscle and going to “failure” is the whole point, In addition, many of us are getting older (ok all of us) and we should be mindful of the pressure on our joints. This rep range is better for our joints. Lastly, to build muscular strength we must have muscular endurance and this is how we get it. It’s not a bad idea to a period of lower reps but generally speaking this is the most effective way to go to failure, protect your joints and get the results you are looking for.
Why do you do abs first?
Abs are often easy to neglect. We leave it until the end of our workout and then run out of time. This is a great way to prevent that from happening. In addition, working the core is a great way to warm up the entire body and ensure you don’t skip a critical body part to train.
My gym is busy. What if I can’t do a superset?
Don’t worry about it. I try to make effective and efficient supersets but sometimes its just not possible. That’s ok. Remember, as long as you are going to failure you can’t screw it up.
How long should I take between sets?
Ideally your rest period should be 30 seconds to 1 min. This goes by quicker than you think. Use a timer if you feel you take longer or to prevent other people from chatting too long.
Should I stretch before I workout?
My suggestion is to stretch after your workout when your muscles are warm. You can warm up on a treadmill or by doing your abs. You will be more effective at the end of your workout. My biggest tip here is to stretch between sets. The reality is most of us do not have a lot of time at the gym. Stretching between sets kills 2 birds with one stone. You can recover and stretch your muscles at the same time.
I don’t know how to do that exercise? What do I do:
All of my exercises can be found HERE. Please watch this rather than using Google or YouTube. There are many descriptions of exercises out there but I know mine are how I want you to do them.
How much cardio should I be doing?
Cardio should be used for its purpose and that is to strengthen your heart. Yes, it can also be used to reduce body fat and lose weight but do not abuse it. The amount of cardio you do should be dependent on your goals. So yes, you can increase your cardio to lose weight but be sure your diet is on point as well. I hate to see people use cardio as a punishment for a less than desirable diet. The saying is true, you can’t out train a bad diet.
Can I do more than prescribed?
You can always do more than is prescribed. That is up to you and how your body is feeling. If you are not as sore as you would like to be I would suggest shortening rest periods, increasing weight and intensity before adding additional days but that is up to you. For example: people will often do abs daily because this is their trouble spot. But the truth is abs are muscles like anything else and if you are not exhausting them completely then it is not effective. So rather than doing them daily, go harder on them 2-3 times per week instead of lightly daily. Be effective and go harder before you starting add days.