Day 1 chest and back
Decline dumbbell press 10 sets 10 reps 40x0temp 90sec rest
Chin ups 10 sets 10 reps 40x0 tempo 90sec rest
Incline dumbbell flys 3 sets 10-12 reps 3020 tempo 60sec rest
One arm dumbbell row 3 sets 10-12 reps 3020tempo 60sec rest
Day 2 legs and abs
Back squats 10sets 10 reps 40x0tempo 90sec rest
Leg curls 10sets 10 reps 40x0tempo 90sec rest
Low cable pull ins* 3sets 15-20 reps 2020tempo 60secs rest
Calf raises 3 sets 15-20 reps 2030 tempo 60secs rest
*attach a bet to cable machine lie on floor put feet in belt and pull knees to chest
Day 3 off
Day 4 arms and shoulders
Bar dips 10 sets 10 reps 40x0 tempo 90sec rest
Hammer curls 10 sets 10 reps 40x0 tempo 90 sec rest
Bent over dumbbell raises 3 sets 10-12 reps 20x0 tempo 60 secs rest
Seated dumbbell raises 3 sets 10-12 reps 20x0 tempo 60 secs rest
Day 5 off
Phase 2
After 6 of the 5 day cycles do a 3 we recovery period of 6-8 reps and only 4-6 body parts, after 3 weeks return to programme doing 20 sets of 6
Day 1 chest and back
Dumbbell press 10 sets 6 reps 50x0 tempo 90sec rest
Pullups 20 sets 6 reps 50x0 tempo 90sec rest
Flat dumbbell flys 3 sets 6 reps 30x10 tempo 60 sec rest
Bent over rows with E-Z bar 3 sets 6 reps 30x20 60 sec rest
Day 2 legs and abs
Deadlift 10 sets 6 reps 50x0 tempo 90sec rest
Leg curls 10 sets 6 reps 50x0 tempo 90 sec rest
Twisting crunches 3 sets 12-25 reps 30x30 60 sec rest
Calf raises 3 sets 12-15 reps 30x30 60 sec rest
Day 3 off
Day 4 shoulders and arms
Bench press 10 sets 6 reps 50x0 tempo 90 sec rest
E-Z bar curls 10 sets 6 reps 50x0 tempo 90 sec rest
Seated external rotations 3 sets 10-12 rep 30x10 tempo 60 secs rest
Lateral raises 3 sets 10-12 reps 20x10 tempo 60 secs rest
Day 5 off
This type of training is done to build maximum muscle quickly.. it was the base programme of Canadian weight lifter Jacques Demes, a silver medalist in the la Olympic games.
It works because it targets a group of motor units, exposing them to an extensive volume of repeated efforts,10 sets of a single exercise. The body adapts by hypertrophying the targeted fibres.
The goal of the GVT is to complete 10 sets of 10 reps with the same weight for th entire exercise. You want to begin with a weight you could lift for 20 reps to failure, 60 percent of 1RM load. Therefore if you could bench press 300lbs for 1 rep, then you would need to use 180lbs for this exercise.
New lifters follow this body split: chest and back, legs and abs, day off arms and shoulders, day off.
There is miminal rest between sets, 60 seconds for sequence 90-120 for supersetting.
For long range movements such as squats and dips use 40x0 temp, this means for the eccentric portion of the exercise is 4 seconds and the concentric part is done rapidly as possible. For curls and triceps extensions use a 3020 tempo.
Perform one and only one exercise per body part, select a part that recruits as many muscles as possible. Tricep kickbacks and leg extension is out, however squat and bench press is in.
Once you are able to perform 10 sets of 10 reps with constant rest intervals, up the weight by 4 or 5 percent and repeat the process. Refrain from performing forced reps or negatives reps.
Here is a list of benefits of exerting during pregnancy:
Lower risk of developing gestational diabetes
Weight control
Reduced postpartum depression
Less water retention
Larger placenta and more nutrients for your baby
Decreased likelihood of varicose veins
Less likely to require a caesarian delivery
More rapid return to pre-pregnancy weight
Leaner children up to 5 years after delivery
Increased fitness for delivery & for toting around your new baby stroller and diaper bag
When you find out your pregnant you worry is it safe to exercise or is it safe to start exercising? The anewer is as long as there is no complications and your mw has giving you the go ahead, then its very safe to continue and start exercising.
Remember you are exercising to stay fit and healthy, not to loose weight or to break any records, as long as there is no complication than you can continue where you left off, once you reach third trimester you will naturally slow it down because of how you feel.
You need to really listen to your body, do not over do it, make sure that after exercising you feel the baby move, if your tired stop, if you don't feel well stop. Keep hydrated make sure your body temperature doesn't rise to much and you can still talk properly during the exercise. heart rate shouldn’t climb higher than 70-75% of maximum (HR maximum = 220-age) and body temp should get no higher than 38 degrees.
Beginners don't suddenly start sprinting or lifting weights, pick a dental exercise such as swimming or cycling, don't suddenly expect to do spin or cross fit, you are building a new life which takes it out of you, so do things slowly.
Do not do floor ab workouts such as sit ups and crunches, do standing ab workouts, such as draw your belly into spine like you would if your doing a tight pair of jeans up. Plank is excellent, and also standing crunches, lean to one side when stood up straight, then stand back up, then lean to other side.
Weight training is proven to be very beneficial whilst pregnant, just use lower weights and higher reps, don't do any exercise which means lying flat on the bench.
