Guidelines for our strength workouts.

Getting the most out of our workouts is about doing more than just the exercises listed. To that end here are a few tips on how to get the best results.

Supersets

Lets start off by tackling the idea of super sets. A super set is composed of 2 or more exercises that are done in quick alternations with rest only at the end of each "set". For example in week 1 we do a super set consisting of push ups and squats. To do this set correctly you do the push ups, then transition immediately into the squats. Once both exercises are done you rest before starting the set over.

Form

Just like every personal trainer, gym teacher and IRS auditor says, your form matters, especially for strength exercises (and W-2's). Poor form can result in uneven strength gains, minimal gains, and even injury. So please when you're doing your strength exercises go slow and focus on your form.

Exhaustion

Ideally as you're going through your strength exercises you should find your self getting tired. When you get tired two very bad things can happen. You might decide to stop your sets early, and if you don't you might get injured. To avoid this if you're tired to the point that finishing the exercise is difficult, step down. Step down in weight, step down in quantity, step down in time. Whatever it is the goal should be to finish the set even at reduced difficulty.

I'm not gonna lie, following the guidelines will take your workouts to a whole new level of difficult. Is it worth it? Absolutely. If you keep these tips in mind as you go through the strength workouts you'll get as much as possible out of your time.