Weight Training Routine
Why 8 sets of 3 reps (8 X 3) for the “A” (leg) exercises? |
 Bright ‘N Fit has chosen the 8 X 3 set and rep scheme for “A” exercises because it is great for developing strength, hypertrophy (growth), and power. Performing only 3 reps for each set allows you to use heavy weight. Aside from strengthening your entire legs, the large amount of weight will cause more muscle growth and fat loss throughout your entire body because Full Back Squats, Front Squats, and Deadlifts also stress your upper-body and core as stabilizers.
Additionally, 3 reps allows you to concentrate on technique, including lifting the weight as powerfully (under control) as possible for each rep.
The more forcefully you lift the weight, the more muscle fibers you recruit during the exercise. The more muscle fibers you recruit, the more your muscles will grow.
With 8 sets, you do not sacrifice volume (number of sets, multiplied by number of reps, multiplied by weight lifted). The 8 X 3 set and rep scheme allows you to perform 24 total reps for each “A” exercise; the perfect amount of total reps for both strength and hypertrophy (growth).
Why 4 sets of 6 reps (4 X 6) for the “B” (upper-body) exercises? |
We have chosen the 4 X 6 set and rep scheme for all of the “B” exercises because it is also great for developing hypertrophy (growth), strength, and power. However, it takes less time than the 8 X 3 set and rep scheme.
Again, it is the best of all worlds and particularly efficient. Performing 6 reps for each set allows you to use relatively heavy weight stressing your chest, shoulders, and triceps for exercise “B1” and back and biceps for exercise “B2.” It also allows you to focus on the technique, including lifting the weight as powerfully (controlled) as possible for each rep.
Moreover, with the 4 X 6 set and rep scheme, your total amount of reps is 24 for each “B” exercise. As I mentioned above, this is a great total number of reps for combining both muscle growth and muscle strength.
Why superset exercises “B1” and “B2”? |
By performing exercises “B1” and “B2” as a superset, you save a lot of time. However, this method will not tire you out because each exercise works opposing muscle groups. The “B1” exercises work your chest, shoulders, and triceps (muscles that you use to “push” or “press” weight away from your body), while the “B2” exercises work your back and biceps (muscles that you use to “pull” your body towards a fixed object or “pull” weight towards your body).
Therefore, while you are using the “pushing or “pressing” muscles during exercise “B1,” your “pulling” muscles are resting. Contrarily, while you are using your “pulling” muscles during exercise “B2,” your “pushing” or “pressing” muscles are resting.
When, Why, and How much weight should I add to the bar? |
First and foremost, you should practice and master the perfect technique with an empty (unloaded) barbell or just your body-weight for each exercise in the Bright ‘N Fit Training Routine. Once you can complete all of the prescribed number of sets and reps for each exercise with flawless form, you should add 5 pounds to the bar for each exercise. Continue adding 5 pounds to the bar for each exercise every week, only if you can successfully perform all of the sets and reps with the current weight that you are using. Keep the same amount of weight on the bar until you can perform all of the sets and reps with good form.
Below is a simple example of the loading parameters for the Full Back Squat exercise to help you understand:
Week 1: All 8 X 3 perfectly performed with an Empty Barbell (45 total pounds).
Add 5 pounds to the Barbell for Week 2.
Week 2: All 8 X 3 perfectly performed with 50 total pounds.
Add 5 more pounds to the Barbell for Week 3.
Week 3: All 8 X 3 perfectly performed with 55 total pounds.
Add 5 more pounds to the Barbell for Week 4.
Week 4: Missed the last 2 reps during the last set with 60 total pounds.
Keep the same weight on the Barbell for Week 5.
Week 5: All 8 X 3 perfectly performed with 60 total pounds.
Add 5 more pounds to the Barbell for Week 6.
And so on…
As expected, some of the muscle groups in your body will get stronger at a faster rate than other muscle groups, depending on your genetics and body-type. Add 5 pounds to the bar appropriately. This is why Bright ‘N Fit strongly recommends that you keep a Training Log. It helps you organize your workouts by making it easier for you to keep track of your progress for each exercise.
It is very important to add 5 pounds in order for you to make progress and see impressive results (more strength, more endurance, more power, and less fat). To become stronger and fit, your muscles need to be stressed more than they are used to being stressed, and then fully recover. If you continue to use the same weight over and over again, your body will become accustomed to lifting that amount of weight, thus it is not being stressed more than it is used to being stressed.
If you are following The Bright ‘N Fit Diet and The Bright ‘N Fit Recovery, you will make tremendous progress because you will able to add 5 pounds of resistance for each exercise every week.
Disclaimer: There are risks associated with any physical regime. When you use the information provided on this site you do so at your own risk, and Bright 'N Fit and its founders are not responsible for any losses or damages of any kind.
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Bright ‘N Fit ©2008
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