STRENGTH TRAINING PRINCIPLES

Preface
There is no magical

system of exercises, sets, and reps that works for everyone.

Everything works
Nothing works forever

Consistency is key to

success! However

Learn to listen to what your

body is telling you Balance in life is important

Types of training
Anaerobic Resistance training (strength/size) Plyometrics/dynamic effort (power) Sprinting (speed) Aerobic (endurance) Running/jogging Cycling Swimming Flexibility

Why do resistance training?

Increased muscle size
Increased muscle strength Increased bone density Greater power (rate of force development)

Higher resting metabolic rate (through extra lean body

mass) Improved coordination Greater self esteem Improved glucose (sugar) metabolism and tolerance
Important for cardiovascular disease and diabetes

Improved risk of morbidity and mortality from diseases Different from aerobic exercise!

Acute Program Variables

Exercise choice Includes variations on exercise tempo, negatives, etc.
Exercise order Number of sets Number of reps per set Weight x Sets x Reps = volume Training intensity % of 1RM Rest periods

We will talk about these more during program design!

ACSM guidelines for resistance training

Adults should train each major muscle group two or three

days each week using a variety of exercises and equipment. Very light or light intensity is best for older persons or previously sedentary adults starting exercise. Two to four sets of each exercise will help adults improve strength and power. For each exercise, 8-12 repetitions improve strength and power, 10-15 repetitions improve strength in middle-age and older persons starting exercise, and 15-20 repetitions improve muscular endurance. Adults should wait at least 48 hours between resistance training sessions.

http://www.acsm.org/about-acsm/media-room/news-releases/2011/08/01/acsm-issues-new-recommendations-on-quantity-and-quality-of-exercise

Rep Max Continuum

So what should you do?

Unfortunately, the answer usually ends up being it depends
First determine your goals for training

Second, determine where you will train and how often

Third, write your program We will discuss program design in greater detail later.

Fourth, execute your program. Be consistent!

How to select exercises

Categories of movements Push/pull Upper body/lower body Compound movements/single joint movements Core exercises Examples
Bench press/horizontal

row Shoulder press/Squat Squat/leg press Planks/rollouts/pallof presses

In general
Pick 1-2 compound movements (squat, bench press, etc.)

and do those first in your workout.

These are multi-joint movements that involve large muscle groups

Pick 1-3 supplemental movements that work the same

muscles but in a different way (front squat, close grip press, etc.)
These are also multi-joint movements, but are variations of compound

movments
Pick 2-3 accessory movements that will target weak points

specifically and promote connective tissue strength and hypertrophy.

These include single joint movements, cable machine work, etc.

Pick 1-2 core movements that will work your abdominals,

obliques, and low back in a different way each day.

Examples
Compound and supplemental movements
Squat Bench press

Accessory and core movements

Leg press Leg curls

Deadlift
Front squat Olympic squat

Calf raises
Bicep curls Tricep extensions Lat pulls and pull ups

Military/shoulder press
Incline/close grip press Trap bar deadlift Romanian deadlift

Barbell/dumbbell rows
Ab rollouts Planks Pallof presses

Im trying to get big and swole. What would a training session look like?
Day 1 Lower body
Barbell squats 3-4 sets of 8-12

Day 2 Upper body

Bench press - 3-4 sets of 8-12

reps Front squats or Olympic squats 5 sets of 5 reps Leg press 4 sets of 15 reps Hamstring curls 4 sets of 15 reps Romanian Deadlifts 4 sets of 8-12 reps Calf raises 4 sets of 20 reps Bicep curls 3-4 sets of 8-12 reps Ab wheel Rollouts 4 sets of 10 reps

reps Incline or close grip press 3 sets of 8 reps Horizontal rows 4 sets of 12 reps Lat pulldowns or Chin-ups 3-4 sets of 12 reps Shoulder raises 3 sets of 15 reps Tricep extensions 4 sets of 1215 reps Pallof presses 4 sets of 12 reps

The three keys of training

Training program Make sure your program is sensible and aligns with your goals
Nutrition If you are trying to drop body fat, you need to drop some calories! If you are trying to gain weight, you need to add some calories! Eat high quality foods. Avoid excessive supplementation Rest Training puts a large physiological strain on the body. You need more than 4 hours of sleep to recover!

If you consistently and appropriately implement all three keys, you will be able to achieve your goals!

Questions?