Three More Summer Workout Tips For Male Readers

Corey Grenz at Natural Minnesota in 2008

The last post had three summer workout tips for men.  Below are three more.

1. Train the Muscles of the Back as Much if Not More Than the Front:  This is a step that would improve shoulder health greatly.  At the very least do as much row exercises as chest exercises.  Better yet try to do a 2:1 Ratio of row to pressing exercises.  In addition to improving shoulder health, adding more row variations will add new muscle in new areas of your body.  In addition, by improving upper back strength it will improve chest pressing strength as the body is more balanced.
2. Use Set/Rep Schemes Other Than 3 Sets X 8-12 Reps:  There are MANY set/rep variations other than the traditional 3 X 8-12.  Some of the additional ones are:  4 X 6-8, 5 X 5, 6 X 4, 8 X 8, 10 X 10, 10 X 6, 10 X 3, 7/5/3, 3/2/1, 1/6 Wave Loads and the 6/12/25 program.  Those are just a few very effective routines you can follow.  My personal favorite along with the majority of my male clients is 5 X 5.
3. Alternate Training Blocks Every Three Weeks:  If there is one technique I have used that has really enhanced my results as well as many other men I have trained is alternating training blocks (Different set/rep schemes).  For example in a 12-week program for most men might look something like this:  Weeks 1-3 (5 Sets X 5 Reps), Weeks 4-6 (3 Sets X 10-12 Reps), Weeks 7-9 (6 Sets X 4 Reps) and Weeks 10-12 (3 Sets X 8-10 Reps).  This is a simple form of periodization and what is unique about it is after coming off the 5 X 5 or 6 X 4 blocks you will fee significantly stronger at the resistance used in traditional 3 x 10 set/rep schemes.

Put these to use and see what happens to your body!