Intermediate Weight-Training Options

by Frank Fire Jr。

In this article, we will discuss some ways to vary your lifting routine to achieve different priorities, how to split workouts into different days to make more efficient use of time, and how to add some advanced techniques into your routine when you become stronger and more comfortable with the weights. We will also introduce and demonstrate some new exercises.

Split Workouts

You may come to a point where your workouts become so long that it is impractical to do all the exercises in the same workout. In this case, you should split your workouts in half, performing exercises for the entire body over two days. For example, you may choose to perform “pushing” movements in one workout and “pulling” movements in the next. Another option would be to do upper-body work one day and lower-body work the next day. Experiment and find the best splits that work for you, but be aware that most of the exercises that work the back also work the biceps and that many of the exercises that work the chest also work the triceps. It may be best, at least at first, to keep those body parts together on workout days to avoid working the same muscles on successive days.

Supersets

Currently, however, most weight-trainers define supersets as two exercises for the same muscle group done in rapid fashion. This could entail performing triceps press-downs (an isolation exercise) first, then quickly doing a set of dips (which also work the triceps but also bring the chest into play), allowing more weight to be used for the already fatigued arm muscles. This is a fairly advanced technique and shouldn’t be used on any muscle group more than once a week. Supersets can also be employed on successive sets in the same exercise, but with less weight. For example, if you were able to use 100 pounds for a set of 10 in the tricep pressdown, you could immediately lower the weight to 70 pounds and perform another five or six reps, further fatiguing the muscle.

Hypertrophy (Size) vs. Strength

You can tailor your workouts for more emphasis on strength or muscle size by manipulating the number of sets and reps you perform as well as the amount of rest you take between sets.

针对特定肌肉适应的实际次数的实际次数是连续的，这意味着数量是近似的，每个方向都有延误。例如，如果您在卧推中做三组（通常是通过尽可能多的力量举重器完成），那么您的强度比尺寸会更多地增加强度。同样，当在二头肌卷曲中执行12组（通常由健美运动员完成）时，您可以期望肌肉尺寸的增加而不是力量，尽管您肯定会变得更强壮。在后续文章中，我们将花费更多的时间在诸如此类的高级概念上。

List of Exercises

Below is a list of exercises explained in this article. They can be performed in addition to or instead of some of the movements presented in previous articles. It is not intended that you do all or even most of these exercises every workout. As a beginning/intermediate lifter, choose one or two exercises per body part, and perform two to three heavy sets per exercise.

Muscles Trained:Quadriceps, gluteals, hamstrings

需要设备：Leg press machine

腿部按下是下蹲的可接受的替代品。如果您没有任何人在蹲下时发现您，或者您只需要休息一下，就可以执行它。有几种类型的腿部新闻机。垂直，坐着和角度是最受欢迎的。大多数机器上的性能相似。

坐在机器背部平坦的反对pad, and place your feet hip width apart. Point your toes straight ahead or angle them slightly outward (whichever you choose, keep your knees flexing in the same direction as the toes. When fully lowered, your legs should be at a 90-degree angle. Fully press the weight back up until the knees are nearly straight. Concentrate on pushing more with the heels than the toes.

Remember to keep your back and hips in contact with the seat padding throughout the movement. If you find yourself raising your hips, you may need to adjust the seat position or back angle.

Lunge

Muscles Trained:Quadriceps

Equipment Needed:没有（杠铃或哑铃可用于额外的阻力）

表现：

弓步是可以在任何地方进行的出色腿部运动。首先站着脚臀部宽度。向前迈出夸张的一步，然后立即降低身体，直到您的尾膝几乎接触地板，或直到弯曲的膝盖与地板平行为止。然后，您可以返回站立姿势或用另一只腿向前伸出弓步，执行与规定一样多的代表。在整个运动过程中，尽量保持上半身尽可能垂直。您采取的步骤越短，大腿的工作越多；步骤越长，绳肌和臀部的工作越多。

Dumbbell Bench Press

Muscles Trained:胸肌，前三角肌，三头肌

Equipment Needed:板凳上, dumbbells

您以与常规卧推完全相同的方式执行此压榨机，但是您将使用哑铃。当使用较重的重量时，将哑铃放到胸部开始运动成为一个挑战。观察者可以在那里提供帮助。就像在杠铃卧推时一样，将重量降低到胸部的水平（或略高于胸部，以使您的肩膀有些压力），然后按全部伸展。

Muscles Trained:胸肌（强调上胸肌），前三角肌，三头肌

Equipment Needed:Bar, incline bench

表现：

坐在电缆行

Muscles Trained:拉特，下背部

Equipment Needed:Cable rowing machine

虽然坐着,grasp the bar (preferably a narrow, parallel grip bar, where your palms can face each other), and pull smoothly until your back is upright and the bar is pulled into your abdomen. Keep your elbows in tight to your sides, and arch your back slightly as you finish the contraction. When returning the weight, get a good stretch in the lats and lower back.

Muscles Trained:Lats, biceps

Equipment Needed:Chin-up bar

表现：

上拉倾向于比手臂更大，而倾斜的手臂则更大。

Equipment Needed:Dumbbells

This is a slightly more difficult option than using a regular barbell. The advantage to using dumbbells instead of barbells (is similar to that for using any free weights instead of most machines) is that more effort is needed to stabilize and control the weights, thus stimulating more muscle growth. You will have to use less than half the weight you may be used to when using a bar, e.g., if you normally use 200 pounds for 10 reps in the bench press, you may need to use 90-, 80-, or even 70-pound dumbbells for a set of 10.

Lateral Raise

Muscles Trained:Deltoids

表现：

Equipment Needed:Bar (straight or EZ-curl)

站直地站立，用脚底握力握住杠铃，比肩部宽度稍宽，弯曲肘部，并尽可能抬起杠铃。慢慢将条降低到起始位置。尝试保持上臂尽可能垂直和固定，使二头肌完成所有工作。

Equipment Needed:Preacher Bench

The advantage to using a preacher bench (an angled bench on which the upper arms rest, which forces the biceps to do all the work, eliminating any possibility of cheating) is isolation of the biceps. When doing barbell or dumbbell curls, it is easy to slightly sway the body or move the upper arms to help raise the weight. A preacher bench makes the movement harder and stricter, thus stressing the biceps even more.

Muscles Trained:Triceps

Equipment Needed:Cable Pulley Machine

站在电缆机器前,先从the bar up, with the elbows fully flexed. Slowly press the weight down until the arms are nearly straight, keeping the upper arms as stationary as possible. This ensures that the triceps do all the work. Be careful to keep your wrists and hands in a straight line; don’t let your wrists flex or extend out of line with your forearms. You can use a straight bar, an angled bar (for wrist comfort, similar to using an EZ-curl bar), or even a rope attachment.

Muscles Trained:三头肌，胸部

表现：

将两个平坦的长凳隔开三英尺左右，以便您可以将脚放在一只脚上，并用双手在另一只边缘支撑身体。慢慢弯曲肘部，尽可能舒适地降低身体。以有意识的努力向上推动，以尽可能多地使用三头肌（您的胸肌也有助于任何浸入运动）。当您变得足够强大以进行十二次稳固的代表时，您的伴侣可以将重量板放在大腿上以增加阻力。

下载两个示例锻炼，一个用于大小，一个用于强度，HERE。（PDF，118 KB）

Frank Fire Jr. is a 19-year veteran of the Cuyahoga Falls (OH) Fire Department. He spent two years service with the Canton (OH) Fire Department. He is certified by the National Strength and Conditioning Association as a personal trainer and is his department’s certified fitness coordinator. He has been a competitive power lifter for more than 20 years and has competed in the Firefighter Combat Challenge nearly 50 times, with a best finish of seventh at the 2001 World Championships in the over-40 division. He has also created a set of Strength and Stamina videos produced by188金宝搏是正规吗消防工程。

More of Frank’s Firefighter Fitness Columns

• Laying the Groundwork: Some Fitness and Weightlifting Basics
• Introduction to Weight Training Instruction
• Fitness: Cardiovascular Training for Firefighters