3 main zones in weight training. People spend time more/less time in different zones depending on their goals:
Anatomical adaptation (base building): this is the 12-20 rep range and 2-3 set range and what we did for the first 3 months. Take only 0-60 seconds rest between sets.
Hypertrophy: this is the 8-12 rep range and 3-5 set range and is where you increase muscle mass. Take 60-120 seconds rest between sets.
Relative strength: this is the 4-8 rep range and 5-8 set range and where you lift above 85% of your maximum lift abilities. Take 2min-5min between sets.
*In general one rep should take 4-5 seconds - 3-4 seconds down and 1 second up. For example, in a bicep curl count 3 seconds while extending your arm to straight then lift quickly in 1 second. If you can’t hold this tempo the weight is too much and your form will be incorrect and you are more vulnerable to injury
*Circuit training with little or no breaks as you have been doing has its advantages (30min and done) so keep doing that if it's working for you!
5 main categories of strength exercises: Push, Pull, Hinge, Squat, and Carry
Push: chest press (flat, incline, or decline bench), shoulder press, pushup (flat, decline, or incline), dips (add weight on belly to make harder), tricep extensions, Up/Downs,
Pull: bent over row, pull up, bicep curls
Hinge: deadlift, kettlebell swings, single leg deadlift
Carry: We never did specific carry exercises. One example is a farmers walk where you simply walk around with heavy dumbbells in your hands.
Compound exercises (2 movements in 1 - best ‘bang for your buck’):
Thrusters, arnold press, Kettlebell swings, Dumbbell snatch (will demo)
*To get stronger over a year change up the exercises, reps, and sets every month or so. In general a year would be broken up into Anatomical Adaptation, hypertrophy, then relative strength, then maintenance then reset.
Plank (leg raise, arm reach, or plank ‘clocks’ to increase difficulty)
side plank (leg raise to increase difficulty)
side leg raise,
single leg V-Ups
Aerobic fitness is built with the 80/20 rule. If you want to be a better runner, hiker, cyclist, or swimmer spend 80% of your training time at 65-75% of your maximum heart rate (easy conversational pace, 110-130 heart rate) and 20% of your training time at 85-100% of your maximum heart rate (difficult strenuous effort).