Slow strong lifting
This workout is to help build muscle strength without building bulk and will help you accomplish harder tasks. You will lift heavier weights and do fewer reps with longer rests. You will work harder, but you also get to relax longer! Lifting heavier will help your body make changes in the shape and strength of the muscle but will also help your metabolism burn more fat. Stronger muscle means more calories burned!
- Heavy hand-weights: 8-15 lbs for women, 10-20 for men (if you don't have dumbbells, you can use water-filled milk jugs instead). Note: It should be hard to complete the 8 reps. If it's too easy then you can pick a more challenging weight.
Techniques & Tips
- Keep your back straight and your abs strong in EVERY move!
- Tighten the muscles of the pelvic floor when lifting heavy to keep the spine stable, the core strong, and your form perfect
- Exhale out the mouth when lifting heavy. This increases your power.
- Keep weights close to your body as possible to train efficiency and stay aligned
- Keep knees over the ankles in the lunges
- DO NOT ROUND YOUR BACK so you can keep your spine supported.
- Bend your knees slightly in the Deadlift to protect your joints and your back.
- Legs: Walking Lunges 6-10 reps for each leg with heavy weights
- Arms: Standing Bicep Curls 8-10 reps
- Legs: Heavy Deadlift 6-10 reps
- Back: Bent-Over rows, keeping weights close to the waistline 8-10 reps
- Legs: Supine Bridge with heavy weights on the pelvis 8-10 reps
- Shoulders: Overhead Press 6-10 reps
Do 3 sets of 6-10 reps per exercise, going from one muscle group to the next with no rest. Then when you've done one set, rest 45 seconds before doing the next set.