How do you train?

I've been thinking ahead to how I want to train after I hit my goal. Because that's what I do. It's part of my problem, I need to focus on just being. Still, it's good to at least have an idea of what I will do. I'm thinking I'll probably go back to heavy lifting. I definitely want to keep most of my movements compound but I do want to throw in some extra isolation moves.

How do you train right now? Do you use mostly compound movements, isolation movements or both? Do you utilize supersets? Drop sets? Do you do circuit style? Split training days or full body training? One of the BEST things about weight lifting (as my 1st choice of exercise) is that there are literally thousands of ways to do it. There are so many factors involved, so many variables you can change, it's impossible to get bored. And if you like to get your heart rate up and sweat, you don't just have to do cardio! Here's an interesting fact for you, I sweat more during a lifting session than I do during a cardio session (unless I'm doing HIIT). I work hard!

Terminology:
A drop set is a reduction of weight between sets with no rest. Example: doing a set of shoulder presses with 30lb dumbbells, then right away down to 25lb dumbbells, then right away down to 20lbs dumbbells. This will toast the muscle. Good luck raising your arms over your head to wash your hair that day!
A superset is two exercises performed back to back with no rest in between.
A circuit is when you perform a serious of exercises in rotation. Usually at a faster pace with no rest period until the circuit is completed.
A compound movement is an exercise that recruits multiple muscle groups.
An isolation movement uses just one joint or muscle group.
Split training is a method that divides training the whole body over a number of days.
Full body training trains the whole body in one workout.

I personally like full body workouts, 3 times per week. I've done 4 or 5 day splits in the past, but I never feel like I'm getting enough of a workout, especially on arm days. That's just a mental block, I suppose. I'm the type of person that feels like if I don't sweat and pant and pray for death, I'm not working hard enough. This is not always the case. Some days I don't feel like working that hard. But most of the time, that is my mantra.

There are upsides and downsides to both types of training (full body vs split). How you train [should]  directly reflect what you are working towards. In other words, you might train differently to build muscle than you would to lose fat. Or you might not. It depends on what you respond better to.

No matter if you are doing full body days or split days, you should always incorporate compound movements. Stimulate growth using as much muscle as possible. They also tend to get your heart rate up and make you sweaty ;)

But I've read that you don't necessarily have to lift heavy to failure for muscle growth. Studies show that lactic acid burn triggers growth hormone to be released. In other words, if you are doing high reps of leg extensions, you are going to feel an incredible burn from lactic acid, which will trigger this growth hormone, and eventually make your quads more defined (in theory). And you can't do high reps with heavy weight. Or you shouldn't, because you'll burn out quickly.

You can still achieve a lactic acid burn with heavier weights though. Doing drop sets and supersets will give you that burn.

Supersetting a compound movement with an isolation movement is probably a good way to utilize both training techniques. Especially if on the last set of the isolation movement you crank out as many reps as possible. You'll get a good burn, a good pump AND you'll be working you're whole body.

Superset a supinated bent over row with bicep curls or a deadlift with hamstring curls, for instance. You could easily produce a good full body routine that way. I think I just figured out my 'after goal' routine ;)

Here are some good compound movements:
1) Bench Press
2) Squat
3) Deadlift
4) Clean & Press
5) Military Press
6) Bent Over Row
7) Dips
8) Pull ups
9) Push ups

Saturday 2/6/10

WORKOUT B

Squats 75lbs - got all 10 here, will move up to 80lbs
Lunges 60lbs - got 5 each leg
Romanian Deadlifts 95lbs - got 8 YESSSSSS!!!!
BB Bench Press 50lbs - got 10, moving up to 55lbs
BB Row 50lbs - got 10, moving up to 55lbs
BB Shoulder Press 40lbs - beat my last rep count by 2!!
BB Bicep Curl 35lbs - beat my last rep count by 3!!
Lying Tricep Extensions 20lbs - despite shaking like crazy, I beat my last rep count by 3!!
BB Calf Raises 60lbs - got an easy twenty, moving up to 70lbs
Abs - side bends at 25lbs - got an easy 10 each side

I really kicked butt tonight. I get so worried sometimes at how hard a workout is and wonder if it's possible that I will be able to get even one more rep next time. But I surpassed just one extra rep on every exercise. I ended up pounding out 2-3 MORE on each one! I think it was because I was really into a mental zone, concentrating hard and telling my body before each lift that it WILL lift this weight to such and such a rep and BAM!

I have been practicing "mind exercises" as well and it's really paying off!

I haven't been listing my food log at all these days. Probably due to the fact that since I'm not "dieting" or trying to cut back on any one particular thing, eating right just comes a lot easier. I have been trying to stick to the same foods every day though, just to make it easier. The only thing I need to improve on is getting my veggies in. I'm basically eating carbs and protein but omitting the veggies. That needs improvement. I found a formula that really keeps me energized and satisfied all day long so I'll keep on it until I get sick of it. Here it is:

Breakfast: Egg white, turkey sausage, cheese, english muffin sandwich (Jimmy Dean LIGHT - 260 calories)

Snack: plain oatmeal with cinnamon and stevia to taste and ground flax seed and wheat germ added for health

Lunch: 2 slices 100% whole wheat natural bread, with natural peanut butter and jelly

Snack: FiberOne cereal, skim milk

Dinner: This is what changes every day. Obviously I can't feed the family the same thing day after day! But it's always healthy, fajitas, low fat chili with lots of legumes, salmon, chicken, etc. I find some of the best recipes from the following books:

The Abs Diet
Eat Up, Slim Down
YOU on a Diet
Flip the Switch

And because of the way I've kept myself full of fiber and protein during the day, I am only hungry enough at night for one small serving of dinner! Big servings and seconds were always my weakness before. But now, I even can keep spaghetti to a 1 cup serving! And then if it's a non-workout day I'll have a slow digesting protein before bed (like cottage cheese) and if it's a workout day, (I do weights in the evening so Andreas can be my spotter with squats) I have a protein shake or a protein bar.

I haven't even felt the URGE to cheat the past couple weeks. It's weird! Even if the whole family is porking down chocolate and donuts, I don't bat an eye! I have an 80% cocao chocolate bar in the cupboard if I need something with my after dinner coffee (and it's full of antioxidants so bonus bonus!)

Thursday 2/4/10

Workout A - (modified a bit)

Squats 75lbs
(skipped extensions today - I read yesterday that this is an exercise that can cause injury? And since I'm so paranoid of injuring myself, especially my knees, I decided that I could build my quads just fine with squats)
Stiff-Legged Deadlifts - decided to give these a whirl. I usually do Romanian Deadlifts, where the knees are bent, simply because I have tight hams. But, I did a good warm up set with light weight and them attempted them. I used 60lbs for my "actual" set and it was doable. I do really need to work on stretching EVERY day so that I'm not so tight. Anyway, the reason for the change was that I read (again with the reading LOL) stiff deads build the hamstrings better. Plus, I'm getting up to some pretty heavy weight on Romanians and I was starting to get worried (again with the worrying LOL) about sacrificing form. Slow and steady wins the race!
BB Bench Press 50lbs (seriously, I canNOT believe I'm benching 50 pounds! Remember...I'm fairly little)
No chest flyes either, sticking with bread and butter moves.
BB Row 50lbs
BB Shoulder Press 40lbs - this is where I'm a wuss, could only do 4
BB Bicep Curl - didn't move the weight up to 40 even though I got 10 reps out of 35lbs last time. See, the thing is, to get all ten reps, I had to go fast and furious, arching my back to get those last few reps up. And in those cases, where form was sacrificed, it doesn't count. I read that it is easy to over train biceps so you should build up the weight slowly and gradually, or you will see very limited gains in size and strength. The frustrating thing is that it seems as though I've been hovering around 30-35lbs FOREVER! Seriously, before I got a weight bench I was using 15 pound dumbbells for my curls. Granted, I was easily getting all 10 reps, it seems like pushing it higher isn't producing gains in strength. Maybe my biceps have plateaued. In that case, I better come up with a plan for those little buggers!!
Lying Tricep Extensions 20lbs - this is different from my original workout also. I read that these are great for building triceps (which are the biggest muscle in the arm). It reminds me of skull crushers except with the bar instead of dumbbells. Same principal of keeping elbows up straight and bringing the weight to the forehead. These are TOUGH! Could only get 5 (with shaking arms). I attempted a 6th but had to drop the weight behind my head.
Donkey calf raises - with Eden on my back, she's a bit light though. Maybe I'll try with Hanna next time. She almost weighs as much as me now, I'm only 15 pounds heavier! And she's 12! Told you I was little! Hence, the weight lifting. Hoping it will help. I want to gain muscle though, NOT FAT!
Abs - crunch 25lb plate, lower ab leg lift, bicycle

And that is the "new" workout. I'm sticking to what should be the "bread and butter" of a workout. Compound movements (and yes, I know I have some isolation in there too).