I’ve been VERY consistent with my workouts lately. My schedule has consisted of a wonderful balance between BodyPump and cardio. One problem though: I haven’t been doing any sort of heavy lifting. Don’t get me wrong, BodyPump is an AMAZING workout, and a very efficient way to gain lean muscle. But lately I’ve been wanting to build a little bit of mass, and doing only BodyPump isn’t going to cut it.
The problem is that BodyPump is more cardio than regular weight lifting. With low weights and high reps, it really keeps the heart rate up and burns lots of calories. But, for someone wanting to gain some mass, heavy lifting workouts should be included in a workout plan.
So, yesterday my dad took me to the gym for a high weight low rep workout. He used to personal train, so he’s pretty darn knowledgeable when it comes to lifting and exercise.
Yesterday was really just an intro to heavier weights. We used a lot of machines, and I really focused on finding weights that were challenging but not sacrificing form.
We worked back, chest, biceps, triceps, and abs. No shoulders or legs, those were already destroyed from some of my workouts throughout the week (BodyCombat is really heavy on the shoulders!!) Here was our routine:
3 sets of each exercise (increase weight each set)
Set 1: 10 reps
Set 2: 8-10 reps
Set 3: 6-8 reps
- Lateral pull downs
- Lateral rows
- Lateral wide chest
- Cable chest fly
- Cable curls
- Bicep Curl machine
- Tricep press machine
- Overhead tricep extension machine
- Weighted crunches
- Torso twist machine
Protein is an important part of the muscle building process. Thanks LVAC Juice Bar for your sinfully delicious protein shakes.
My dad recommended BCAA’s to help with muscle recovery and building. So we stopped by my favorite sports nutrition store, Max Muscle. The staff is just awesome. I decided to give this BCAA brand a shot. I’ll only be using it on heavy days, though, because it kind of goes against my “clean eating” way of life 😉
It was tasty though, I must admit.
Just as a side note, I’m becoming quite the workout planner! My sister slept in for Bootcamp yesterday morning and was not happy with skipping a workout. So, I wrote up a HIIT workout for her and coached her through it. She worked up quite a sweat!
How about you?
- Do you ever include high weight/ low rep training in your routine?
- Do you use BCAA’s? Thoughts?
- Favorite exercise machine?