Strength Training Workout : Serious Strength

Goal : To build muscles and strength. Ideal for those looking to turn their bodies into a powerhouse.

Serious Strength Program Details

5 workouts a week for 4 weeks. Use heavier weights, so you can do 8-10 reps in a minute, using slow controlled movements. Increase weights used gradually over the weeks, but never compromise technique for a heavier weight. On the Saturday of every Week 4 do the Challenge. This is an ideal program to repeat for up to 12 weeks.

Now, take a print out of following tables for each week uptill week 4. There are three empty columns against each day for you to fill in. So, start scribbling all over it - you'll find ticking off workouts and filling in food logs is one of the easilest way to boost your motivation. To know in detail about what all details you can fill in these columns, refer the article for using fitness diary pages.

Week One

Get to know your body. People who are training for a bit more strength need to locate the right muscle groups for an exercise. Get to know what weight you nave to lift to get to 8-10 reps.

	Workout	Completed	Comments	Food Log
Monday	Upper Body Workouts
Tuesday	Lower Body Workout
Wednesday	Ab Workouts
Thursday	Rest
Friday	Plyometrics
Saturday	Upper Body Workouts
Sunday	Rest

Week Two

Strength is one of those things where you have to train with a little bit of aggression sometimes- but don't substitute aggression for form. Strength comes from moving muscles correctly. Make sure you're not cheating by getting other muscles to do the work(such as using small body thrusts to help you do curls, rather than standing still and isolating your bicep alone).

	Workout	Completed	Comments	Food Log
Monday	Lower Body Workout
Tuesday	Ab Workouts
Wednesday	Upper Body Workouts
Thursday	Rest
Friday	Plyometrics
Saturday	Lower Body Workout
Sunday	Rest

Week Three

Your body should be starting to feel a little bit stronger, and the exercises will become a little bit easier so put the weights up if you feel you can. Time to add a few more kilos, but don't sacrifice form. Don't train your ego, train your body- it doesn't matter if you're lifting less than someone else in the gym, if you are lifting it well. Make sure people are staring at you for the right reasons(your form) not the wrong reasons(your weight is too heavy and your technique is rubbish!)

	Workout	Completed	Comments	Food Log
Monday	Upper Body Workouts
Tuesday	Lower Body Workout
Wednesday	Ab Workouts
Thursday	Rest
Friday	Plyometrics
Saturday	Upper Body Workouts
Sunday	Rest

Week Four

You should be on top form. Motivation will be running high, and you'll be training on a lot of adrenalin, aggression and explosive strength. Your body should be feeling as if it's tightening and strengthening. Ensure you maintain correct breathing and form and put the weights up a bit- strength is an aspect of fitness that increases quickly when trained.

	Workout	Completed	Comments	Food Log
Monday	Lower Body Workout
Tuesday	Ab Workouts
Wednesday	Upper Body Workouts
Thursday	Rest
Friday	Plyometrics
Saturday	Lower Body Workout
Sunday	Rest