If this part of the dynamic workout series, you’ll be focusing on goal directed training using the various exercise modalities we discussed.  As I stated in the last part, you can use iether of the following ot build muscle and/or lose fat.

1) copy and paste from first article

Let’s take a look at each training method.  You’ll be provided with guidelines on how you can use each ot achieve your body transformation and fitness goals.

Free Weights and Machines

If you know about the law of specificity (link), you’ll know the importance of goal-oriented training.  For building muscle, resistance lifted over and over again through various means of progressive overload is all what matters.  Resistance could be body weight or free weights.

1) Focus on 1-2 compound exercise each workout.

2) Add 2-3 supplementary isolation exercises each workout

3) Use different rep schemes, 5-8 or 8-12 rep ranges.

4) Train 3-5 days a week with body part splits or full body workouts.

5) Employ different progressive overload methods (check out progressive overload link)

Explain compound exercises and how it works, more muscle and importance of strength foundation. exercise variations

for examples of program, specifically geared for building muscle, link to 5×5, 3×5, kelly bagget minimalist strength training articles, db training series

For fat loss, combine a series of 4-6 exercises, both compound and isolation in a circuit.  This brings a high intensity focus to the workouts and keeps workouts short, brief, and intense.  See HIIT and weight lifting for fat loss series.  For example, combine 2 lower body and 2 upper body exercise (1 compound and 1 isolation each) with an ab movement into one circuit.  Here’s an example,

dumbbell squats 12 reps ( lower body compound)

barbell curls 12 reps (upper body isolation)

leg press 12 reps ( lower body isolation)

dumbbell bench press 12 reps(upper body compound)

v-up 15 reps(abs)

Do each exercise one after the other without restig for longer than 20 seconds.  That’s one circuit.  rest 2 minutes in between circuits.  Do 4 circuits.  And this is an effective high intensity strength workout to lose fat.

Body weight Exercise

Traditionally,  most people think bodyweight exercises are for endurance but you can also train for strength and muscle.  Check out how Ross did it, link.  The key is using additional loading and weight on the easy exercises that you can do; pushups and chinups by wearing a weight vest or attach a dip belt.  This is part of what progressive overload is all about.  Make your workouts harder over time.  You can use more different body weight exercises.  There are dozens of different variations of the basic movements.

pushups- elevated, ring, fist, finger, explosive, hindu, handstand pushups

chinups- rings, wide grip, close grip, ropes/towel, muscle-ups, one-arm, clap pllups, side to side pullups, static hang/frenchies

squats- single leg squats (pistols), lunges

check out body weight training primer

Ways to structure a body weight workout

1) String them into a circuit, HIIT

2) Straight sets

3) Density using a set time for each exercise

4) Again, alternate upper and lower body, abs with 4-6 exercises

Bodyweight and Weights Combination

Additionally, you can combine body weight and weights together.  Chinups, pullups, dips, and pushups make a nice addition to free weight compounds.  If the body weight is too easy, use a weight belt or weight vest to provide more weight.  Follow the same rules as the weights.  Here’s an excellent routine for the upper body with weights and bodyweight movements,

weighted dips 10 reps

weighted chinups 10 reps

weighted crunches 15 reps

pushups with weight vest 20 reps

dumbbell rows 10 reps

Now here’s a lower body routine,

body weight squats with weight vest 15 reps

body weight lunges with weight vest 12 reps each side

standing calf raises with wieght vest 20 reps

leg curls 15 reps

Rules

Again, you can pair upper and lower body exercises together into a circuit for fat loss or do straight sets for building muscle, strength, and conditioning.

You’re not limited to training a certain way or using a certain piece of equipment or building muscle and losing fat.  The variety is there.  The options are plentiful.  The possibilities exist.  It’s just a matter of you deciding how you will train to achieve your body transformation goals.  Pick one or two exercise modalities and train hard and smart.

So don’t be afraid of coming up with your workouts as long as you stick to the fundamentals of training principles.  Experiment with an exercise or two for a while.  Measure the results.  Test it out.  Drop what doesn’t work and stick with what works.

Related posts:

1. Functional Training with Dynamic Workouts- Part 1
2. The Ultimate Dumbbell Training Guide: Structuring Workouts- Part 3
3. 3 Circuit Training Example Routines: Proven and Effective Bodyweight Workouts
4. The Ultimate Dumbbell Training Guide: Lose Fat and Build Muscle with Dumbbell Workouts- Part 1
5. Stew Smith’s Circuit Training Routines: Convenient Workouts Anywhere