In case you are still lost as to how to shed the excess pounds in the vital areas here are 3 main fundamentals of a strength training programme which could help you reach your own personal goals with regards to decreasing your overall body fat percentage.
Here are the 3 phases and a brief description on what each phase is about;
i. Slow contractions (focus on exercises)
ii. Aim for multiple exercises per muscle group
i. Lift quick, Lift heavy but always ensure the right technique is done
ii. Aim for only one or maximum two exercises per muscle group. Ensure 2 to 4 mins recovery between sets
For those of you who are still rushing to meet the cut. Here are some examples of a strength training programme you can try;
Pre-exhaustive sets – Single joint exercises to stress the stronger bigger muscles followed by a multi joint exercise. A classic example of this would be doing a chest fly first to stress the pectoralis major followed by a bench press exercises.
Blitzing programme – ‘Blitz’ (German term for a hasty none stop attack) one or two muscle groups with repeated sets and very little rest.
Forced repetitions – Once you are fatigued out, continue to perform additional repetitions with the help of a spotter.
Cheating programme – After you are completely exhausted, use the momentum or other synergistic muscles to assist you in the lift.
And, if you are rushing to meet the cut before the final measurements are taken, always remember quality of exercises over quantity. We do not want you getting injured just to lose that extra two to three percent. Also be weary of overtraining! We have already advised you guys about that earlier on. Lastly, have sufficient rest, frequent hydration and ensure you have done your stretches!