Huffing and puffing but not seeing any results? Well, maybe it’s time to change your training program. Now, don’t worry. Did you know there different types of strength training programs? Yes, you heard it right.
So, let’s get down to understanding the different types and make gains.
Before we start, it’s necessary to know that you need to change your training plan after three weeks to three months. Do something new. Why? Because you don’t eat the same dish every single day. In the same way, you can not be lifting heavy every week. Therefore, we have rest days and de-load days. Do your warm-ups before any workout, don’t skip it, unless you want injuries. Do you? No. Good.
Working out should not feel like a hassle. If you are not enjoying your training program, make changes to it, have fun with it.
So, let’s know more about the other types of strength training programs.
1. Total body circuit training
If you’re new to weight training and want to build muscle and burn body fat, this is for you. Just as the name suggests you work every muscle in your body with compound moves. Each exercise is performed back to back with little to no break. It helps to develop muscle balance. Combining full body workouts with compounds like the big famous squat, bench press, overhead press, push-ups, etc. is just a huge win *cue eyebrow lift and bicep flex.*
Also, they are less time-consuming and help burn calories faster. Now ain’t that sweet. Just make sure you are not overtraining.
2. Push-pull training
You can split your body into muscles that push and those which pull and lower body muscles. Divide your workouts into push day, pull day, lower body day, thereby making sure you are working out every muscle or resting it. Push days will involve your chest, shoulders, and triceps exercises and your pull days will work out your back, biceps, and traps. Don’t forget to train your legs, don’t wanna look like a chicken now do we? So on lower body days, you will work your entire lower body. This method is good for moderate to advanced lifters. You will be able to see gains due to muscle exhaustion while training them five to six times a week.
3. Power-lifting training
This method is where you do bigger movements to target more muscles. Snatches, power cleanse, squats, closer to the heart deadlifts are some examples of exercises in this training. It is an advanced level of training if your goals are to become leaner. Check and work on your basic movements, mobility, and form as this is a high-risk program. Leave your ego at the door, it won’t help your lifts. It involves the athlete attempting a max weight single lift with a loaded barbell. At the local level it’s not about competing against someone else, but simply doing the best you can for your own individual abilities. Similarly, you can enroll in regional, national, and international competitions as per your goals.
4. Explosive dynamic training
This is the common method among most athletes. These integrate strength training along with cardiovascular training. Box jumps, rope pulls, and lighter weight power-lifting movements, such as squats, snatches, and cleans are some examples of this training. Though it seems similar to power-lifting, the difference is that you are moving faster throughout the workouts and simultaneously getting in your cardio and strength workouts. This method helps in muscle endurance, shaping and strengthening the muscles. Want to drop weight faster then this is the program for you. Explosive training is done using lighter weight to get in more reps and performing the exercises with agility and explosive power. This helps to minimize the risk factors of getting injured.
5. Muscular isolation training
In this method, you train one group of muscles a day. The objective being to get muscular contractions in the muscles. Isolating a muscle helps to work on muscular imbalances or weak areas. Leg extensions, concentration curls, and triceps kickbacks are some examples. This method can be used by beginners to advanced athletes. Work on isolating your glutes to grow your booty. To develop a strong, muscular back, isolate the back muscles. Similarly, you can isolate your biceps, quads, calves, triceps, deltoids, etc. Combine isolation workouts with total body circuit training to work on those single joints which you have been ignoring.
Next time you go through a block or feel demotivated from performing the same training over three weeks, spice up your workouts with any of these methods.
Strive for progress not perfection.