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I strength train the same way I was trained in college......27 years ago. Use machines to isolate muscle groups. Perform your reps using the highest weight you can do a minimum of 10 times while maintaining perfect form, 2 counts to contract the muscle, 4 counts on release. Once you can perform 13 reps perfectly, increase the weight by no more than 5%.
Again this is not weight lifting, it's strength training. Now that I'm older I focus on really slowing down the movement to burn the muscle. For cardio I stick to the elliptical, immediately following strength training. 30 minutes at 1.7 keeps my heart rate up long enough to build my stamina.
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