Melissa Tucker, a training coach and one of Canada’s foremost global fitness competitors, is a member of our team of PURICA Ambassadors committed to providing you with healthy eating and training tips. Here are Melissa’s tips on progressive resistance training.
When I see a woman at the gym using 20-pound dumbbells for arm curls, I think to myself, “Good for her. She’s figured out the secret to making progress.” Bodybuilding is accomplished through weight training with progressive resistance.
For men or women to make progress, you have to increase the resistance. That’s what tones up your muscles. You have to challenge them. Don’t baby them if you want them to grow in strength, size, endurance, power or all of the mentioned areas. Note to the ladies, you won’t get big and bulky by lifting heavy weights, If you eat the appropriate clean calories to support your workouts in most cases your clothing size will drop as you tone and tighten your physique!
So, how much weight should you be lifting? Begin with a weight that allows you to easily complete two sets of 15 as a warm-up then choose a weight that will allow you to perform between 8 and 12 repetitions.
If you can’t do eight reps, it’s too heavy. If you can do more than 12, it’s too light and you need to add a little. Add enough weight that will again allow you to only get eight reps. That’s usually done by adding about five pounds.
Follow this progressive training method for all your body parts for a 10-12 week training program and you will see and feel great results!
For more information, check out www.melissatucker.com or email PURICA Ambassador Melissa Tucker at email@example.com. And for regular healthy eating and training tips, follow us on Twitter at www.twitter.com/puricawellness and like us on Facebook at www.facebook.com/puricawellness
*A note on vegan and vegetarian options: At PURICA, we’re committed to empowering you with the best in whole foods, supplements and positive lifestyle solutions. We support all athletes and active living people whatever your dietary preferences, although we will always do our part to raise awareness about the benefits of vegetarian or vegan options.