Introduction
Weight training is very unique Sports have specific rules that you follow, else you lose There are few hard rules in weight training only guidelines Program design is an art If you don't know where you're going, you'll probably end up somewhere else There are many, many ways to do things Everything works, but nothing works forever However, some methods may be superior for eliciting gains
Learn the basic guidelines! When you become a master you can manipulate them
environment
Exercise is a powerful stimulus for adaptation
Adaptation has four features of importance to training: Overload magnitude of training load is above normal level Accommodation response to a constant stimulus will decrease over time Specificity different training types lead to different results Individualization everyone is different Training loads can be classified as: Stimulating positive adaptation can take place Retaining fitness is maintained Detraining decrease in performance
Supercompensation
The relationship between work and regeneration that
Rest periods
We manipulate acute program variables in order to achieve overload If planned/executed well, this leads to greater strength, hypertrophy, etc.\ If not planned/executed well, it lead to overtraining, decreased performance, etc.
Exercise Choice
Remember specificity! Free weight vs. Machine weight Free weight is generally deemed superior for muscle activation, requires greater stabilization of body Machines weights restrict range of motion, but can be safer in some circumstances Both have a place in a program (but free weight exercises are generally best) A good program will use most or all free weight exercises. However, machine exercises do have their place (helpful with hypertrophy). Single Joint vs. Multi-joint We rarely move one joint at a time Multi-joint exercises recruit additional muscle mass and have a greater metabolic demand Single joint exercises generally require less skill/technique (great for fatiguing exercises) Multi-joint exercises are limited by a weakest link (i.e., core strength)
Exercise Order
Large muscle group/multi-joint vs. Small muscle group/single
joint
Large muscle group or multi-joint exercises tend to be more physically
demanding Exercises later in the session are affected by fatigue from earlier exercises
You do NOT want to have poor technique on big exercises like the squat
and deadlift!
Performing large exercises first allows for the greatest loads and best
technique
This enables greater gains in strength
Push/pull, upper/lower vs. push/push, upper/upper etc. Alternating exercises can allow you to recover somewhat Not alternating can cause greater fatigue (not necessarily a bad thing) Supersets/combo sets, etc. Great for saving time Can cause a great level of fatigue
muscle group exercises Multi-joint before single joint Alternate push and pull for total body sessions Explosive lifts (e.g., Olympic lifts) before basic strength (i.e., squat, deadlift) and single joint exercises Exercises for weak areas before exercises for strong areas Most intense to least intense (especially when circuiting/supersetting/etc.)
Number of Sets
Number of sets regulates volume
strength gains In highly trained individuals, as many as 8 sets may be required (per muscle group, not necessarily per exercise) Not different between genders
technique is key
You should generally
9s and 10s
Intensity (cont)
We will talk more about intensity later
(CNS)
The deadlift starts with a concentric component and requires you to
hold on to a big weight with your hands This can be more taxing compared with the squat (starts with eccentric and you do not have to hold the load in your hands) You may not be able to max or go heavy as frequently
Going all out every day may be effective for a while, but
Rest Periods
Different rest periods have different effects Directly affects fatigue/recovery Strength 3-5 minutes of rest between sets Hypertrophy About 60 (as much as 90) seconds between sets Endurance 30-60 seconds between sets Rest periods also partly determine total time in the gym Weight lifting time should generally take 45-60 minutes, no longer than 90 for most individuals
goals, time commitment, equipment availability, etc. Number of weight lifting sessions usually varies from 2-6 days/week
Pick the right number for you 2-3 is sufficient for general health and
Bodybuilding
good for muscle growth and physique development
Powerlifting
good for muscle strength, bone density, etc.
Circuit Training
Pick 6-8 exercises and perform 10-20 reps or 20-30
This style of training is effective for full body training Can be done 2-4 times per week effectively Example circuits:
Monday & Thursday A1) Squats x10 A2) Military Press x10 A3) Deadlifts x10 A4) Rows x10 Tuesday & Saturday B1) Power cleans x10 B2) Bench Press x10 B3) Lunges x10 B4) Chins x10
Bodybuilding
Many, many different splits You will usually need to have greater recovery time between workouts using
Generally stay in the 8-12 rep range, but sometimes hit 15-20 4 sets is generally sufficient
2 day
Day 1 Day 2 Day 3 Day 4 Day 5
Legs, back, biceps, forearms, abs Chest, deltoids, triceps, abs
3 day
Legs, abs Chest, deltoids, triceps, abs Back, biceps, forearms, abs
4 day
Legs, abs Chest, triceps, abs Back, biceps, forearms Deltoids, abs
5 day
Legs, Abs Chest Back, Abs Shoulders, Abs Arms
6 day
Lower body pull Chest Upper back Shoulders Quads
Day 6
Arms
Powerlifting
Strength is a skill Focus on technique
Weights tend to be heavier, fewer reps (1-6 rep ranges) However, train like a bodybuilder after main/supplemental exercises
For rep ranges and total # reps, follow Prilepins table
Day 1
Max effort squat/deadlift Supplemental squat movement Hamstring movement Low back movement Abdominals
Day 2
Max effort Bench press Supplemental bench movement Triceps Shoulders Lats/upper back
Day 3
Dynamic effort Squat/deadlift Supplemental squat movement Hamstring movement Low back movement Abdominals
Day 4
Dynamic effort bench press Supplemental bench movement Triceps Shoulders Lats/upper back
Prilepins Table
Use this table for determining optimal number of reps
when working on strength or power movements May be too taxing for deadlifting go with the lower end of the range
Pull-ups
Questions?