Adding one rep on every session
This blog is mostly for people who lift weights and are into sculpting their bodies. I just finished a whole year plus of adding one rep at a time in my workout sessions. It was an experimental phase for me. First, let me explain how it is done and what exactly are my workout sessions. I used to do different muscle group workouts which involve a few days per week. But a little over a year ago, I did something I thought I could have never done. I am talking about complete body workout twice a week. We will discuss the pros and cons on this style of working out. Let’s get into it!
How do I add the 1 rep on every session?
This is how I get by my total body workout sessions. Let’s say I started with 6 struggling reps X 3 different movements for each muscle groups. On each rep set I would add 1 up on the next session day on the same workout movement. When I do reach the maximum of 14 reps, I would add 5 pounds on that workout movement and start with 6 reps all over again. Below are my total body workout details in a given session day for a few hours.
Workout session #1: Lower body workout
When I do start my full-body workout, I usually work on the biggest muscle group first and then all the way down to the smallest one last. For the big muscle group, I would work on one movement that engages the gluteus maximus, the quads, and the hamstrings all at the same time. Then, I would attack the calves. I would proceed to perform isolation on each area so that they can have that super-pumped look with bulging veins. I would rest for 5 mins between each muscle groups.
Workout session #2: The Back
The second major muscle group area I would work on is the back which consists of the trapezius, latissimus dorsi, rhomboid major, rhomboid minor, and levator scapulae. The back can be complicated if you don’t know how to execute it properly in the assumed position. I’m talking about severe injuries if you execute an improper movement. The movements include: Barbell Rows, Seated Cable Rows, Dumbbell Flyes, Isolated Single Arm Dumbbell Rows, etc.
Workout session #3: The Chest
The third major muscle group I would work on is the pectoralis(chest) area. This area is a bit challenging, but for some people and myself included, we find it easy to execute. The chest exercise can be performed in many ways. You can do the chest flies, the dumbbell press, and the barbell press all on the bench. There are other ways to do the chest exercises. But I only listed the standard ways that are popular to most bodybuilders or weight-lifters.
Workout session #4: The Shoulders
The fourth major muscle group is the deltoids(shoulders). The should is a good eye catching part of the body. You could have the best chest out there and if your shoulders don’t stand out, you will definitely be criticized for them. There are numerous ways of executing the shoulder exercises. You could do the dumbbell overhead presses, the barbell overhead presses, side arm extensions with dumbbells, front arm extensions with dumbbells, shoulder raises with dumbbells, barbell raises, and so on.
Workout session #5: The Arms
The fifth major muscle group is the arms, starting with the triceps, and then the biceps, and finally the forearms. I’ve seen some people have ignored the triceps and have bulging biceps, which would look weird. The same for people who work more on their triceps and less on their biceps. Some people would have good biceps and triceps but poor forearms. I really don’t know if they realized that or if they just ignore that unevenness.
–plus-
Workout session #6: The Neck
The single most ignored area that most people forget to shape up is the neck. I’ve seen some people who are in very good shape but their necks look like they don’t belong on their bodies. I call them smooth pencil necks. My neck is strong and have a solid built. If someone tries to pinch it, it’ll be difficult for that someone on the first, second or third try. Also, I think that there is a good chance that a strong neck will most likely protect you from a fall or whiplash.
Pros about total body workout
The good thing about total body workout is that you only workout twice a week, giving you time to recover in between. If I work out on Tuesday, my next workout day is Saturday, then back to Tuesday and then Saturday, in a repeated fashion. On my days off, I would do my abs and go about my daily chores. You can even add sprinting if you’d like during your non-workout days.
Cons about total body workout
It’s hard to do and to keep up. But if you’re dedicated like me, you’ll get to that point of continuation. You just have to plan your days ahead and be focus on working out.
Conclusion
As you can see, I’ve laid you my total body workout sessions. It takes me about 3.5 to 4.5 hrs to complete. I only workout twice a week. Keep in mind that the first time you try this, it might break you down and discourage you from working out the different muscle groups, all in a few hours. But as soon as you get do two or three weeks in a row, you’ll get used to it. In my mind, I never get bored in working out. I see it as a challenge that keeps me going while staying in shape, retaining my muscle mass and gaining strength.
Disclaimer: Please consult with your health care practitioner when trying out new exercise programs such as this one. I shall not be held responsible, should you try this on your own and injured yourself without professional consultation.
Warning: This total body exercise program can put your body under a strenuous condition, which can be a health hazard to some. Please use common sense when doing the total body workout program.
Best of health,
john@healthy-and-wealthy-lifestyles.com
