Picking the right type of training for you is important for your success. There are types styles for muscle endurance, muscle size, muscle power, losing fat, losing fat while gaining muscle, and cardio focused. You have to ask yourself first what are you wanting to achieve and what are you willing or able to commit to that plan.
Muscle endurance is going to require higher reps 15+ per exercise and less rest between sets. This type of training will often require a certain amount of cardio to be able to keep pushing your muscles.
Muscle size will focus on reps between 10 – 15 reps with longer recovery time for that specific muscle group. Common workout styles are focusing on 1 to 2 muscles groups a day and several exercises on each muscle group to make sure the muscle breaks down. Rest time is usually 1 minute and 30 seconds minimum. If you are wanting to get quit a bit bigger and shredded, it is best to focus on muscle size first and then cutting by doing more of a losing fat while gaining muscle type of training.
Muscle power will have the tendency to be 5 reps or under with the longest rest between sets. Form needs to very good and usually a spotter is present.
Losing fat will require keeping your heart rate up for extended periods of time and resting as little as possible. This will push the cardio endurance and muscle endurance. Keeping heart rate at 50% – 70% of your max heart rate (max heart rate = 220 – age). When doing HIIT (High Intensity Interval Training) limit rest so your heart rate doesn’t drop to much. Keeping above 50% of max heart rate, peaking above 85% of max heart rate, and averaging around 70% of max heart rate.
* * Losing fat while gaining muscle will focus on keeping the heart rate up while putting muscles under tension for 10 – 15 reps. You have to be willing to push not only your muscles to the limit but also your cardio. After hitting failure you limit rest from 0:30 to 1:00 between exercise or sets. The higher the average heart rate percentage compared to max heart is, the less time one needs to be working out. This is often times the most popular training program and HIIT (High Intensity Interval Training) is often times the most effective way to get the best results. Your heart rate will succeed the burning fat range during the workout but because of pushing your body harder and depleting the oxygen levels, your body works harder to recover and burns more fat over the course of 24 hours then only a steady state training program. You will also gain more muscle mass and this will create more fat burn in the long run. This is why our training programs are created around this type of training.
Cardio focus will be mostly about keeping the heart rate up for long period of time. This type of training often requires the most amount of time because it is usually built around a competition or event. Depending on the goal or the length of training the heart rate will average a range between 50% to 85% of max heart rate.