The Fitness Journal

When starting weight training, most people do a full body routine about 3 days a week. After training for a while, enthusiastic weight trainers esp. body-builders want to increase the total volume of the training they are doing i.e. do more exercises and more total sets. Instead of making their full body routine longer (which would generally be counterproductive,) they split their training into 2 or more parts. This allows for an increase in volume, while normally giving adequate recuperation (if training 3-4 times a week.)

Some sample splits include
Upper body/lower body
Push/pull/legs
Chest & back/shoulders & arms/legs
Back & biceps/chest & triceps/shoulders/legs

It is important to realise that changing to a split routine is not necessarily the best option if you want to get big and strong. To some degree all people are not created equal and you may get your best results with a full body routine. Unfortunately there is no one best system.

If you are interested in me working with you to achieve your health and fitness goals, go to busy-fitness.com/
Train Smart, Love Life.
Wayne

Using your own bodyweight as resistance has been used for years and it is still a useful method to develop muscular strength and endurance today. Chins, bodyweight squats push-ups and a variety of other exercises can all be used as part of your training tool chest.

As you get better at the basic bodyweight exercises, your options include increasing your reps, adjusting the resistance by redistributing the load between your limbs or changing to a more advanced version of the exercise.

If you are starting on your fitness training, do not have access to weight training equipment or want some more variety in your training, bodyweight exercises are a great option.

If you are interested in me working with you to achieve your health and fitness goals, go to busy-fitness.com/
Train Smart, Love Life.
Wayne

- Start working your core muscles and don’t slouch – one option is to use one of the chairs that have been designed to activate your core. Another option is to use a Swiss ball for a chair, although I do recommend some training on the use of the ball as a chair first
- Start using the computer mouse in your other hand. Initially only do this for a limited amount of time at least  until your muscle endurance and control improve. You may feel uncoordinated to start with, but it is a way of balancing the workload on your shoulders
- Get up and move around regularly. Sitting in the same position for hours at a time is not the best option for your muscles.
- Put some time aside for regular stretching while at work. It will take some stress out of the muscles and you can target any muscles that tighten up while at work.

If you are interested in me working with you to achieve your health and fitness goals, go to busy-fitness.com/
Train Smart, Love Life.
Wayne