Weight Training | Effective Training Methods to Build Muscle

For today's session I was back in Brisbane, working out of my normal office. My shift today was an afternoon shift, so I decided to do a session after work at about 10:00pm at night. Fortunately for me the gym at my work only closes between 12:00am and 4:00am each night. I know that this is a late time to train, but I was looking after my boys during the day so the opportunity to train just wasn't there. I know that most people could not bring themselves to train at this time but if it's the only time that I can train then so be it.

I remember when I first started training late at night an I would struggle to calm down after a session and go to sleep. My body has now adapted to the late night training sessions and I can be asleep in less than an hour after I finish training. If you find that the only time that you can train is late at night I urge you to consistently have a go at it. Don't use it as an eXcuse not to train. Don't give up after a few sessions, give it time, your body will adapt. You will probably find that it will mess with your sleep for a couple of weeks but persevere with it.

As I have outlined on previous posts, I have set myself several strength goals, which I am aiming to achieve by the end of the 12 week program. I am placing these goals in brackets after the exercise that I am performing.

 

My Program for Staying Lean and Strong

 

Simply and effective, barbell bicep curls.

Pre-Workout Nutrition:
• About an hour before training I downed a Pre-workout shake.

Warm-up:
• 5 minutes on elliptical trainer
• Dynamic Stretching
• Push-ups x 20

Workout:

Standing Alternate Dumbbell Curls (Goal Weight: 27.5kg Dumbbell)
– Set 1: 10 reps x 10kg
– Set 2: 8 reps x 16kg
– Set 3: 6 reps x 24kg
– Set 4: 6 reps x 24kg

• Standing Straight Bar Curls (Goal Weight: 50kg)
– Set 1: 8 reps x 30kg
– Set 2: 6 reps x 42.5kg
– Set 3: 5 reps x 42.5kg

Close Grip Bench Press (Goal Weight: 90kg)
– Set 1: 10 reps x 60kg
– Set 2: 8 reps x 70kg
– Set 3: 4 reps x 80kg
– Set 4: 5 reps x 80kg

Tricep Pushdowns (N/A Due to the fact that I am in so many different places and the machines all vary so much)
– Set 1: 8 reps x 36.25kg
– Set 2: 6 reps x 41.25kg
– Set 3: 6 reps x 43.75kg

 

Finishers – My High Intensity Fat Burning Circuit

 

I am still incorporating finishers at the end of my weight training session. Today I alternated between Single-Arm Dumbbell Swings and Squat Thrusts. I started by doing 10 of each back to back, then 9 of each back to back and so on until I reach zero. The whole circuit is done without rest and took me only about 4mins to complete.

Warm Down:
• Static Stretching

The whole session including warm-up, the workout, finishers and warm down took me 39mins to complete burning about 300kcals with an average heart rate of 113BPM.

Post-Workout Nutrition:
• Straight after the session I downed a Post-workout shake.

Notes:
• All reps and sets are done with good form (no cheating or swinging the weight)
• Rest for exactly a minute between all sets except for the last 2 working sets where you rest for 2mins.
• During the workout sip on water.

A word of advice about training late at night. DON'T have a stimulant based pre-workout drink. I can tell you from experience that I have laid in bed and stared at the roof for hours on end because I decided to use a stimulant based pre-workout drink. It may have a different effect on you, as everyone is individual, but I can't take a stimulant based pre-workout drink within about 5 hours of bedtime. If you do decide to take a pre-workout drink have a look for a non-stimulant based one, there are plenty our there. At the moment I make my own pre-workout shake, but some of my mates actually have 2 types of pre-workout drinks. One that is stimulant based for when they train during the day and one non-stimulant based for when they train at night.

Let me know about your experiences with pre-workout drinks!

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