How to Power Train at the Gym

Power training utilizes increased weight combined with repetitive exercise sets to achieve maximum results.

Power training increases the strength of fast twitch muscle fibers and the contribution of the central nervous system to enable your body to perform faster and more efficiently. By performing exercises repetitively in a efficient manner with increased weight, you can train the muscles of your body to do more work in less time. Using the dumbbells, barbells and cable machines available in most gyms, you can train your body to operate at optimal performance.

Things You'll Need

• Stop watch or clock

Instructions

1. Design a work-out plan that focuses on the areas of your body you wish to power train. The muscles of the body are divided into sections. Major muscle groups include your chest, back and legs. Minor muscle groups include your arms, shoulders and abdominal muscles. A list of the proper exercises for each muscle group is available online.

2. Set up all of the exercises you wish to complete with the proper weight before you begin your routine.

3. Perform the exercises two to three times consecutively, resting 2 minutes between each set, completing no more than four to five sets of each exercise per workout.

Tips & Warnings

• A properly outlined power training workout should take no more than 30-45 minutes.

• Be sure to allow the proper rest time between sets. Failure to do so can prevent you from achieving maximum results, and could lead to injury.

• Proper nutrition and hydration are crucial to completing any exercise routine. Consult with a nutritionist or dietitian for tips on consuming a proper diet.

• Consult a physician before beginning any work-out regimen to ensure you are healthy enough to engage in intense physical activity.

• Do not exercise the same muscle group two consecutive days. Doing so can result in injury, and delay results.

References

• Brain Mac: Power Training
• Mens Health: Power Training

Resources

• Fit Link: Exercise List