Strength Training Guidelines

Written by Matt Russ

This document is to serve as a basic guideline for designing your own strength training routine. It is not an exercise prescription and does not take into account any previous injuries or physical conditions. It is highly recommended you see a physician before starting any exercise routine. Men vs Women Men and women are created very differently and correspondingly must train differently. First of all women have a fraction ofrepparttar testosterone necessary to build large amounts of muscle mass, therefore it is counterproductive for a female to train on a heavy resistance mass building routine. In my experience very few females are desirous of building large muscles, in fact this is probablyrepparttar 113060 most common anxiety women have concerning strength training. Second, it is important to note thatrepparttar 113061 single most significant factor in determining body shape is your pre-set genetic code. The maximum your muscle can hypertrophy (get bigger) was largely determined before you were born. That is not to say that you can not drastically changerepparttar 113062 shape and size of your body, just that it is important to set realistic and attainable goals. With these facts in mind women and men generally proceed slightly different with a strength training plan. Females use lighter resistance and more repetitions whereas males who want to build muscle mass use heavier weights, increased resistance, and fewer repetitions. If you are a male not wanting to increaserepparttar 113063 size of your muscles or a female wanting to "get big" this book is not for you. It is written fromrepparttar 113064 prospective ofrepparttar 113065 most common goals of strength training for men and women. "Toning" is not a specific goal and is an ambiguous term that in my experience implies both leanness and muscle size. You can use this book to build muscle size or endurance, increase strength and power.

I. Exercise Frequency I recommend a minimum of two sessions per week of strength training for men and women to ensure continue results. If you attempt to work out more Than three times per week you are probably wasting your time, conversely one total body workout is enough to maintain your progress, but is not enough to adequately exerciserepparttar 113066 entire body. Bear in mind that frequency is ultimately affected byrepparttar 113067 workout intensity, and that frequent low intensity strength training may not yieldrepparttar 113068 same results as a few high intensity work outs.

II. Basic Guidelines for Advance Weight Training

Vary Your Routine: There should be nothing "routine" about your routine. Your body acclimates very quickly to any stress put on it. You can reach a plateau after just a few weeks of strength training. In order to keep getting results you must constantly change your routine to keep your body guessing what is coming next. I recommend you change one or more ofrepparttar 113069 following on a weekly basis. 1. Exercises: Changingrepparttar 113070 type of resistance placed on a muscle keeps It off balance by recruiting new muscle fibers. I recommend using a Combination of machines and free weights, each having their pros and cons (we will discuss this latter). Use a variety of exercises listed inrepparttar 113071 last section for each muscle or muscle group.

2. Rest: Muscles can recover up to 90% after two minutes of rest Between sets. By reducingrepparttar 113072 rest period between sets you can place Additional stress onrepparttar 113073 muscle, however, this type of training may be Too intense to use every week. For men I recommend using a 1.5 - 2 Minute rest period between sets, especially forrepparttar 113074 larger muscle groups ofrepparttar 113075 legs. Every fourth workout I would reducerepparttar 113076 rest period to about half, placing additional stress onrepparttar 113077 muscles. You will not be able to lift as much weight or accomplish as many sets. At this level of intensity a chest workout may take as little as 10 minutes. For women who are building strength and endurance I recommend a minimum of 1 minute of rest between sets.

3. Order: Changerepparttar 113078 order in whichrepparttar 113079 muscles are worked weekly withrepparttar 113080 following exception, always workrepparttar 113081 bigger muscles first. You can not fully workrepparttar 113082 large muscles of your back ifrepparttar 113083 biceps are Exhausted, and if you can't lift your shoulders how are you going to work your chest. The following plan provides more than enough variety for changing exercise order.

2 Day Split

week 1week 2 1-legs & shoulders1-legs & triceps 2-Chest/Back/Triceps/Biceps2-back / chest / biceps / shoulders

week 3week 4week 5 1. legs / biceps1. legs / chest1. legs / back 2. back / chest / triceps / 2. back / arms / 2. chest / arms / shoulders shoulders shoulders

start over with week 1

3 day split

week 1week 2week 3 1. back / biceps1. chest / triceps1. back / chest 2. legs / shoulders2. legs / biceps2. legs / shoulders 3 chest / triceps3. back / shoulders 3. arms

week 4week 5week 6 1. chest / shoulders1. arms1. chest / biceps 2. legs / triceps2. legs / chest2. legs / back 3. back / biceps3. back3. triceps / shoulders start over with week 1

Number of exercises per body part: The number of exercises performed will vary from muscle group to muscle group. For example,repparttar 113084 biceps (a frequently overworked muscle group) will require just a few exercises versusrepparttar 113085 large muscles inrepparttar 113086 legs. Also,repparttar 113087 number of exercises performed per muscles group will also be directly related torepparttar 113088 number of sets per exercise. To keep you from getting confused I recommendrepparttar 113089 following number of exexercises be performed for each muscle group. Once again this is only a guideline to adequately recruitrepparttar 113090 fibers of each muscle group. The exact number of exercises performed will vary with intensity, repetitions, and fitness level.

Men Chest 4-6 exercises Back 4-6 Triceps2-3 Biceps1-2 Shoulders2-3

Women Chest3-4 exercises Back3-4 Triceps1-2 Biceps1-2 Shoulders2-3

Repetitions per exercise: When selectingrepparttar 113091 number of repetitions per set it is important to note thatrepparttar 113092 intensity level. For males wanting to build mass each set should be performed to "failure with form." This simply means as many repetitions you can do to momentary muscle failure while maintaining proper form. Women may not need to train this intensely and should concentrate on getting a good muscle "burn" without complete failure.

Men: The following repetition scheme is based on protein breakdownor "tearing down" ofrepparttar 113093 muscle in order to build it back up and make it stronger. More reps will not stressrepparttar 113094 muscle enough and too few will stress it too much and may promote injury.

Repetitions per set (cont.) Men 2 sets3 sets4 sets - 10 reps- 12-12 - 6 reps- 8-10 - 6- 8 - 4

Women: Women do not need to "pyramid" like men and may performrepparttar 113095 same number of repetitions per set. 1 set2 sets3 sets - 16 reps- 12 to 20- 12 to 20

Weight: I often tell my clients thatrepparttar 113096 amount of weight they are lifting is not relevant. This is for several reasons. Because you are changing your routine to keep your body "off guard" you may not be able to liftrepparttar 113097 same amount as your last work out. For example, if you started out fresh with a dumbbell press last week and lifted to failure with 4 repetitions of 60 #'s, and this week you did two sets of push-ups prior to performingrepparttar 113098 same exercise, you may only be able to lift 45 #'s for 4 reps. If you are lifting each set to failure you have reachedrepparttar 113099 maximum load your muscle can take for X number of reps, and you can not go beyond that limit. This is your primary objective, not to increaserepparttar 113100 amount of resistance. The amount you are able to lift on any given day is based on factors such as diet, rest between sets, prior activities, and stress. Do not get discouraged byrepparttar 113101 amount you are lifting. Concentrate on using proper form to muscle failure. Your first set should be used to warm uprepparttar 113102 joint and muscle and should be a comfortable weight. Use your first set to judgerepparttar 113103 progressive weight of your next sets. If your warm up set was very easy, and your goal is to lift 8 reps to failure on your next, you will know to adjustrepparttar 113104 weight accordingly. Once you get comfortable with your bodies abilities, selecting resistance will become intuitive. "Pyramiding" simply means matchingrepparttar 113105 resistance torepparttar 113106 number of repetitions. An example of pyramiding for 3 sets of 12-10-6 repetitions would be using 20 #'s on your first set, 25#'s onrepparttar 113107 second, and 30#'s onrepparttar 113108 third.

Who Needs a Coach?

Written by Matt Russ

The athletes that are most hesitant to obtain a coach could often benefitrepparttar most. A common perception is that coaching is for "serious" athletes only. In actuality, anyone who wants to work toward a physical goal, or reach their true potential can benefit greatly from coaching. A proper foundation for beginners is crucial so that bad form is not carried forward and made bad habit. Many athletes in hindsight wish they hadrepparttar 113059 benefit of coaching earlier in their career. How many times have you said "if I only knew then, what I know now…"

I was once asked a pointed question by a potential athlete; "what can a coach do for me that I can not find in a book?" The answer is specificity. A proper coaching program is personally specific to an athlete’s needs. The plan considersrepparttar 113060 athlete’s individual strengths and weaknesses, skill, training history, injuries, lifestyle, equipment, fitness level, goals, diet, and a myriad of other data. It can berepparttar 113061 difference between buying a custom made suit versus randomly selecting one offrepparttar 113062 rack.

The first step in building a coaching plan is evaluation. A coach may outline an entire year’s worth of training around specific goal events. They will ask you when you want to "peak" or be at your best. Field tests or metabolic testing may need to be performed to determine heart rate zones, and flexibility is tested for normal joint range of motion. The plan will be "periodized" with different training periods and work outs; each building off ofrepparttar 113063 previous. Training will move from general to specific as you approach your peak. Training near peak may even considerrepparttar 113064 individual terrain and characteristics ofrepparttar 113065 race.

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