10 RULES FOR RESISTANCE TRAINING:
1. Use primarily compound exercises: exercises such as squats, deadlifts, pull-downs, bench press etc.
2. Train with heavy weights to burn fat: the greater the load, the greater metabolic stress on the body.
3. Train from the inside out: A) The larger muscle groups are closer to the center of gravity (belly). Train those large muscle groups first in your workout and move outward. Weakness in the core means weakness in the extremities. Strengthen your core with basic body weight exercises before moving to weight assisted exercises.
4. Pull 2x as much as you push: Self explanatory. Train the posterior chain to get stronger, burn more calories, and stay healthy!
5. Use a variety of methods: Vary the reps, sets, exercises, and rest period as often as possible for continual growth and safeguard yourself from plateaus.
6. Use FULL RANGE OF MOTION: Take the muscle through its full range of motion with good form. It burns more calories, increases strength, and protects you from injury.
7. Have a goal and Know how to reach that goal: Don’t workout blindly! Know what you want to achieve and find out how to get there. You wouldn’t drive to a foreign state without a destination and a map would you?
8. Track your work AND your rest: Record your workload (weight, reps, etc) to continue to improve, as well as track your rest periods. Certain rep ranges require a certain amount of rest. Not adhering to it will decrease performance and benefits of those exercises.
9. Do it 3-5x per week: If you only have 3-5 hours per week, it should primarily be spent doing VARIOUS types of resistance training that can cover all of your needs.
10. Change it up!: Find a program, stick to it, get the results, and then move on! Doing the same old thing will get you the same old results!