Weight Training | Training to Build Muscle and Lose Fat

Today’s session of Legs and Shoulders reminded me of the importance of functional strength.

For the uninitiated functional strength is training to improve on movements that we as humans perform everyday such as walking, jogging, running, sprinting, jumping, lifting, pushing, pulling, bending, twisting, turning, standing, starting, stopping, climbing and lunging.

Most of the training I do focuses on functional strength including basic compound lifts and body weight movements.

To use an example squatting is a movement that we perform every time that we sit down and stand up. Therefore to improve my functional strength my primary leg training exercise is squats.

A non-functional strength leg training exercise is leg extension, this exercise only trains the quadricep muscle. Exercises such as leg extensions are considered isolation exercises, as they work only one muscle at a time.


My Growth Hormone Releasing Leg Workout


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

• 5 minutes of jogging on treadmill
• Dynamic Stretching
• Body Weight Squats x 20


Squats (Goal Weight: 140kg)
– Set 1: 10 reps x 60kg
– Set 2: 6 reps x 80kg
– Set 3: 6 reps x 135kg
– Set 4: 6 reps x 140kg

Stiff-Leg Deadlifts (Goal Weight: 120kg)
– Set 1: 10 reps x 60kg
– Set 2: 6 reps x 80kg
– Set 3: 6 reps x 125kg
– Set 4: 6 reps x 130kg

Standing Calf Raises (Goal Weight: 18 Pin)
– Set 1: 8 reps x 8 pin
– Set 2: 8 reps x 12 pin
– Set 3: 6 reps x 16 pin
– Set 4: 6 reps x 16 pin

Standing Dumbbell Shoulder Press (Goal Weight: 28kg Dumbbell)
– Set 1: 10 reps x 10kg
– Set 2: 8 reps x 15kg
– Set 3: 6 reps x 22.5kg
– Set 4: 6 reps x 22.5kg

Lateral Dumbbell Raises (Goal Weight: 15kg Dumbbell)
– Set 1: 8 reps x 10kg
– Set 2: 6 reps x 15kg
– Set 3: 6 reps x 15kg


Finishers – My High Intensity Fat Burning Circuit


I am still incorporating finishers at the end of my weight training session. Today I alternated between Jump Squats and Explosive Push-ups. 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 40mins to complete burning about 393kcals with an average heart rate of 126BPM.

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

• 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.

By no means am I suggesting that isolation exercises don’t have their part in an effective weight training program, as you can see I just finished my session with lateral dumbbell raises. However I only perform my isolation exercises after I have completed my basic compound lifts or body weight lifts.

Let me know your thoughts on basic compound lifts vs isolation exercises.

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