AboutRich Ruffing Expertise I can answer to questions to all aspects of exercise: strength training, flexibility, cardiovascular, body composition, etc.. The questions can be general or they can be more specific or individualized. I can help you with workout design, exercise selection, recovery methods and any other aspects that are part of your program. Visit my website, www.richruffing.com, for more information.
Experience I have been training since 2000, working in health clubs and studios and working with a variety of clients.
Education/Credentials I have a Bachelors Degree in Sports Biology and am certified by the National Strength and Conditioning Association. Currently, I am working towards my licensure as a massage therapist.
Question I just started the Body For Life weight training program after about a year and a half doing a full-body program 3 days a week. If you're not familiar with the Body For Life program there is a link below, or if you don't want to click that link I outlined the program below.
- Weight train intensely, three times per week on alternating days with aerobic exercise three times per week. Make sure to hit your "high points" during your workout.
- Alternate training the major muscles of the upper and lower body.
- Perform two exercises for each major muscle group of the upper body and lower body.
- Select one exercise and conduct five sets with it, starting with a set of 12 reps, then increasing the weight and doing 10 reps, adding more weight and doing 8 reps, adding more weight for 6 reps. Then reduce the weight and do 12 reps. Immediately perform another set of 12 reps for that muscle group using the second selected exercise.
- For each muscle group, rest for one minute between the first four sets. Then complete the final two sets with no rest in between, wait two minutes before moving on to your next muscle group, complete this pattern five times for the upper body training experience and four times for the lower body training experience
The thing I don't understand with the Body for Life program is how you can only rest a minute between sets. I was trying to do that and keep up with going up in weights and keep up with doing the certain reps. I had so much lactic acid buildup that I needed more than a minute in most cases, sometimes like 2-5 minutes before I fully recuperated, and could move on to the next set. Is this ok to do? Also, after you do the 12 rep set, 10 rep set, 8 rep set, 6 rep set, why do you go back to doing a 12 rep set. Would it be ok if you only did the 4 sets of 12, 10, 8, 6? Also, why do you do another exercise right after that, with no rest, for 12 reps? It seems to me that you're muscles are just too tired from the last exercise to do another one for the same bodypart, let alone with no rest. On upper body day it's taking me about 1 1/2 hours to complete. That seems too long. Can I modify this program where it will only take between 45min-1 hour to complete, and if so, how would I modify this and still get maximum benefit? Thanks for your help.
Dave
Answer Hi Dave. The Body for Life program is geared towards those looking to improve their body composition. That is why the rest periods are so short. With short rest periods, there is a build up of lactate in the blood which in turn causes the release of growth hormone. Growth hormone is your number one fat burner. So this is not a program that is going to result in huge strength gains.
If your program is taking you to long to complete, you must narrow your exercise selection. There is no need to be doing 2 sets of chest, 2 sets of back, 2 sets of shoulders, etc.. I would suggest selecting 2 major lifts (pullups, bench press, overhead press, etc.) and then a supplemental exercise for your biceps, triceps and shoulders.
Remember, this a body composition program geared towards those who are looking to make noticeable gains, almost like a bodybuilder.
