Setting Goals in Weight Training

November 12, 2012

Setting Goals in Weight Training

If you’re becoming overwhelmed with your fitness routine and feel your goals are becoming distant and harder to achieve, try setting secondary goals which are more achievable and that will eventually lead to your main goal.

What’s the best way forward?

For example if you want to lose a stone in weight, this may seem like a mammoth task, but if you set a secondary goal of, say, one pound a week, then it doesn’t feel too daunting and is much more do-able.

Weight Training Goals

The same principle applies to weight training, set yourself an achievable extra repetition on the bench press or one more cardiovascular workout every week.

Setting New Goals

If you’re an old hand at weight training and you want to try something different, set yourself a new goal and try these advanced training techniques to give your body a really good boost.


    – By doing three exercises one after the other without a rest in between, the intensity of your workout is increased and your muscles are forced to work harder in less time. Keeping the muscle under tension for a longer period of time is essential for muscle growth.

Try doing a leg tri-set by using the leg press, front squat and stiff leg dead lift. Do 12-15 repetitions.


    - These can be done using the same muscle group, or an opposing muscle group. These exercises are fast and intense. They will help overload your muscles without the need for heavy weights. This advanced technique is carried out by doing two exercises back to back without resting between sets.

Try dumbbell incline bench press and dumbbell incline flies for a chest muscle workout and for an opposing muscle group do standing barbell curls which works the biceps with the laying triceps extension, which is working the triceps. Do 12-15 repetitions.


    - Again these exercises increase intensity and can be done targeting either the same muscle group or an opposing one. Giant sets are a series od four or more exercises.

Try bench press and bent over row for back muscles or incline barbell press for chest muscles and lat pull downs for back muscles. Do 12-15 repetitions.

New goals and new challenges are good for body and mind, so keep at it and don’t lose focus.

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