Spring break is on! If you're looking for a workout to help you get ready for a week of sunbathing or just one you can do at the hotel gym, you've come to the right place.
It’s long been the standard to do three sets of 12–15 reps. That approach actually dates all the way back to the 1940s! While it’s a great start, sometimes your body needs a little more. This is especially true for those who have been lifting for years. Don’t worry, I’m not going to tell you to spend more time lifting. You just need to do more sets of each exercise. I always say it takes 6 sets for success!
When you lift weights, your muscles get small tears in them. As the muscles repairs it thickens, which causes more tone, muscle mass, and definition. With each rep, the muscles have to work harder. In a traditional plan, you feel a burn and a little tired after 10–12 reps. Then you wait a few minutes and do another set. Repeat. After 3 sets it feels like the muscle you’re working is pretty darn tired. Right?! But could you do more? Have you tried? I’m telling you—you can! You may need to drop the weight down, but keep going. Exhaust those muscles.
Let’s take leg day for example. You could do 3 sets of squats, 3 sets of lunges, 3 sets of hamstring bridges, and 3 sets of leg extensions. Yes, all great exercises. However, try saving those bridges and extensions for another day and instead do more squats and lunges. By working the same muscles in the same way for 6 sets, you’ll really break down those muscle fibers for increased growth. This means more calories burned during repair and more calories burned, thanks to an increase in muscle mass.
If these reasons don’t persuade you, consider that you have less planning for a workout when you’re only doing 4–6 exercises, instead of 8–10.
SAMPLE PLAN
Upper Body
Start with a 10-minute cardio warmup. Do 10–15 reps of each exercise. There are no rests, just keep cycling through until you've done 6 sets.
- Lat Pull
- Push-ups
- Seated Row
- Side Lateral Shoulder Raises
Lower Body
There are some core moves to give your legs a rest before burning again. There are no rests, just keep cycling through until you've done 6 sets.
- Wide Leg Squats
- Straight Leg Deadlifts
- V-Up Abs
- Reverse Lunges
- Single Leg Squat
- Plank Hold (as long as you can)
For a full weekly workout plan, add in a cardio day and rotate through the three workouts. Go on and give it a squat. (Sorry, I had to!)
Elyse Miller
iFit Ambassador
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
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