Ever get the feeling that you're working out as hard as always, but not seeing any benefits? If so, it's probably time to shake up your workout routine and cheat your muscles.
Nothing does that better than the 8x8 programme, says Laila White, managing director of fitness company Elite Fit. Designed by American fitness expert Vince Gironda, it calls for eight sets of eight exercises at a fast tempo.
Ideally, you decide on two major muscle groups that you want to work out on the day: For example, the chest and biceps. Then you pick four exercises per muscle group and perform eight sets of eight repetitions of each exercise. Yes, that's 32 sets per muscle group.
If that's too intense for you, add one more muscle group per workout and do three exercises for each muscle group. That will make it 24 sets per muscle group.
To keep the cardio burn going, don't rest more than 15 to 30 seconds between sets. That should see you wrap up the workout in approximately 45 minutes.
White, who turns 41 today, says not only will you find your muscles - jolted from their comfort zone of your usual workout routine - responding, but you will find yourself becoming leaner too.
How to do it: Stand with a dumbbell in both hands (pick a weight that you can use comfortably for eight sets), palms facing your thighs. Bending your elbows, lift the dumbbells till they are at chest level and your upper arms are parallel to the floor. Return to start position and repeat.
INCLINE CHEST PRESS
What it works: Chest, front of shoulders, triceps, core
How to do it: Rest back on either an incline bench or a Fitball, with a dumbbell in each hand. Flexing the abs (this protects your lower back), keep the palms facing each other as you lift the dumbbells till they are over your chest, stopping before the elbow joints extend fully. Return to start position and repeat.
ONE ARM ROW
What it works: Upper back, back of shoulders and biceps
How to do it: Place your right hand and right knee on a bench or Fitball and hold a dumbbell in your left hand. Keeping your back straight, lift the dumbbell to your waist as you squeeze your shoulder blades together. Return to start position and repeat. Do the exercise with left hand and left knee on the ball and dumbbell in right hand too.
This article was first published in Urban, The Straits Times on May 15, 2008.
