Q&A

I received the below email (edited for applicable content) and thought not only to answer it directly, I will share the information as it is very good for all you gym rats to know!

Email received:
Hey,

I cant seem to ask the question to google in a way that gets me an answer =0)

So my goal is trimming and toning. I have been swimming every other day and weight training every other day taking Sunday off.

When I am weight training I am doing 3 sets of 12 reps for now until my endurance is up then I will increase the reps.

How I am working it now is like circuit. For example:
bicep curls 1:12
tricep 1:12
shoulders 1:12
squats 1:12
lunges 1:12
etc.

then start again at biceps and so forthe until I have done the circuit 3 times.

Would it be more effective to do biceps 1:12 rest 30 sec, bicep 1:12 rest 30 sec bicep 1:12 rest 30 sec THEN move to the next muscle group?

Thanks in advance for your input!


The response:

I am stoked you are focused and committed on your training. Swimming is such a great total body movement, super for trimming and toning :)

To answer your question(s)

Yes, or D all of the above.

Mix it up. Often.

So the 3 sets of 10-12 reps is a very common, familiar and easy formula. Its classic body building programming. However, you will get bored and so will your muscles. While it will work, its not always best to count reps and you certainly want to mix it up.

What I mean by this specifically. Do the counting reps, like the 3*12 (36 reps total) and other rep counting styles like ladders or stacking. A ladder is starting at a number then going to another, and then if you want you go back up or down depending on what you feel like that day. So you can go 1-2-3-4-5 and then 5-4-3-2-1 or start at 5-6-7-8-9-10 and go backwards or start at 10 go to 5 then back up, you get the idea. The math will and should vary. A 1-5 to 5-1 ladder is actually 30 reps when you count it out. A 10-1 ladder is 55 reps and a 10-1 to 1-10 while not so hard at the time is 110 reps! You can get through them at the little 1 rep or 8 rep increments and you get SO much more work done.

Or you can say forget the counting and try for time, even mixing in interval training (SUPER effective for weight loss and muscle building) and just see how many you can do in a minute, rest a minute and see if you can beat your first time. For interval training, my favorite is a 2:1 work rest ratio. Do as many reps as you can in 20 seconds then rest for 10 before going to the next work 20 seconds. Repeat at least 4 times (only 2 min!) and ideally work up to 8 for a total of 4 minutes. For this type of work, use a lower weight or only do body movements, like squats or push ups.

Interval training is extremely effective and the difference lies in the way you work your cardiovascular pathways, or more commonly known as aerobic vs anaerobic. BOTH will burn fat. The only difference is anaerobic training builds muscle while aerobic activity builds muscle.

Do all three sets of one movement with short breaks in between then move to the next movement. Another time do a circuit, one set of each movement moving through them one at a time. For the best results, have as few of breaks as possible. If you are circuit training only take a break after the whole circuit, before you start the second round. This way you are training your muscles and gaining benefits on a different cardiovascular pathway then you do in your swimming.

So really, you want to mix it up, because the only thing you want consistent about your routine is having one. Remember when we were training how we never did the same thing twice. You want to keep your muscles guessing, so that they have to change, and become stronger.

You want to mix up the actual work, from all different angles and how you do the work. If all you do is bicep curls, then all that will get strong is the part of your bicep used for that movement and not the surrounding area. So, do bicep curls close in, out angled, palm up, palm down. Do three sets, three different ways. You will find your strength and weaknesses this way as well. Sure someone can do a chin up, turn their hands the other way and they are a limp noodle. See where I am headed with all of this? I think most important is to have fun and feel good!

Lastly, be sure you are using total ROM (range of motion) so you don't train your muscles halfway or end up with short stubby muscles. Imagine the way really muscle big body builders move, really stiff and uncomfortable looking. This is because they train a limited range of muscle. So to return again with the bicep curls, be sure after your curl you are fully extending your arm (and the muscles inside) at a nice controlled pace, working your muscles that way as well.

I hope this gives you the information you are looking for and that you enjoy playing with your programming as much as I enjoy sharing the information. Thank you for trusting in me and reaching out to me and inspiring me to write about this on my blog.

(photo courtesy of this blog found via Google image search for bicep curl)