Resistance Training

by Joe
(New York)

It says under this weeks to start resistance training on week 5. But I am already an avid weightlifter, and I just want to clear up is it okay to be doing my lifting on the rest days in between the workouts? Or should I be doing them right before or after the HIIT?

I generally work out the main muscles with bench press, squat, curls, skull crushers, lateral raises, etc.

Thanks,
Joe



Answer: It's absolutely OK, this program was designed to get people into interval training slowly, weights and intervals off the bang might be too much to start off with but if you have been doing them for a while its perfect to get right in there with both.

As far as what exercises to do in the weight room, it really depends what your goals are. This course is designed around weight loss so the resistance training will be aimed at that as well.

If this is what you are looking for then there are is one rule to follow: You want to keep as much of your muscle mass under tension for as long as possible.

Your options for doing this are as follows
1. try include more compound exercises into your routine rather that isolation exercises - squats are a great example of this.
2. Do supersets of non competing muscles with no rest in between - ie lunges and shoulder press straight after each other.(sets of 10 to 12 reps are fine)
3. Try hybrid exercises like a dumbell squat into a push press.

Hopefully i'll get a chance to put more info onto the site in the next few weeks but hope this helps in the meantime.

Cheers

Greg