Art Worx Cardio Weight Training Regiment

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The Art Worx Cardio Weight Lifting Regiment begins to restore the muscle mass, but at an accelerated rate. After your Repetition Max is determined the Art Worx Cardio Weight Lifting Regiment can be designed to meet your fitness goals. Your "Repetition Max" is the amount of weight you can lift / the number of repetitions you lift that amount of weight / the number of sets you lift the weight per repetitions until exhaustion. For example, Men should be able to Bench Press their Body Weight, so a man who weights 180lbs Bench Presses 180lbs for 10 repetitions for 5 sets until exhaustion, this is his Repetition Max, if he goes beyond this, usually the "form" which the exercise is done suffers & maintaining the correct form while exercising is more important than how many Repetitions or Sets you do. The Art Worx Cardio Weight Lifting Regiment focuses on both Upper & Lower Body Development during each Weight Training Session - all 654 muscles are exercised during each session. For example the client will perform an Upper Body Weight Training Exercise ( i.e. Incline Bench Press) / Stretch for the Rest Period / then while the Upper Body is resting, perform a Lower Body Exercise ( i.e. Leg Extension) / Stretch for the Rest Period & continue to alternate for the duration of the Weight Training Session. The Art Worx Cardio Weight Lifting Regiment starts you off at 5lbs below your Repetition Max for the 1st Set for 15 - 20 Repetitions, for the 2nd Set 5 lbs below your Repetition Max for 20 - 25 Repetitions, & for the 3rd set 10 lbs below your Repetition Max for 25 - 30 Repetitions for 3 Sets. The 1st Weight Training Session should be the session when the client does 15 Repetitions the 1st Set, 20 Repetitions the second Set, & 25 Repetitions the third Set. The 2nd Weight Training Session should be the session when the client lift the same amount of weight but does 20 Repetitions the 1st Set, 25 Repetitions the second Set, & 30 Repetitions the third Set. The client's performance during the 2nd Weight Training Session will dictate whether the weight will be increased 5 lbs during the 3rd Weight Training Session. If the client struggled, then the repetition count done during the Second Training Session should be repeated for the 3 Weight Training Session. If the client had a strong performance during the 2nd Weight Training Session, then add 5lbs for the 3rd Weight Training Session & repeat The Regiment. This will build the muscle mass at an accelerated rate without traumatizing the muscle, without injury to any muscle group, cardiovascular benefits with the increased repetitions & a reduction in time necessary to rest in between exercise occurs.

It is important to note that weight training must be apart of your training program as well as cardiovascular exercise. With age, the body losses muscle mass simply because of the decrease in overall physical activity. For example, a 40 something year old woman has gained 20 pounds in 20 years & believes that by losing the 20 pounds her body will look exactly the same way it did 20 years ago. Unfortunately, over time the body has lost muscle mass, so the woman will not look the same even though she has lost the weight. By implementing weight training in your core workout, the body sculpting process can take place and the lost muscle mass can be developed again.

Machine Weight Training versus Free Weight Training

*Universal Machines*	*Free Weights*
*Advantages*	*Advantages*
*Great for Beginners*	*Essential for Advanced Training*
*Easy & Fast*	*More Challenging and Motivational*
*Fixed plane of Motion*	*Plane of motion determined by Exerciser*
*Relatively Safe*	*Inexpensive*
*Easy to isolate muscle & maintain Form*	*Excellent for multi-joint Development*
*Disadvantages*	*Disadvantages*
*Expensive*	*Higher risk from imbalance of Weight*
Less challenging for Advanced Power Lifters	*More difficult to isolate muscle & maintain form*

If you have any questions or comments feel free to e-mail me by clicking the image below.

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