What do I do now??

Muscles
Work in
Pairs
• While one muscle contracts and shortens the opposing muscle group relaxes and lengthens
• YOU MUST WORK
BOTH SIDES OF
YOUR BODY!!

Concentric vs. Eccentric

• Sport specific training
• Overall muscle balance

• Large muscle groups first
• Small muscle groups first (pre-exhaust)

The only reason most trainers recommend to train
3X/week is that it sells
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The only time training three times a week will get serious results is when the candidate goes from doing nothing to something.
Otherwise , the ‘average Jane' who's in decent shape and wants to take her body to a new level of ‘wow' needs to increase her training frequency .
• That's not to say you should jump straight from three days a week to six - the jump is too extreme.
• Instead, add one session a week each month until you have reached a higher training frequency.

So, here’s what I (and the smartest trainers in the world) most often recommend…
• Once Per Week: I DON’T recommend this frequency at all. Unless your only real goal is to just maintain your current levels of strength and muscle rather than improve them, this outdated style of weight training should be avoided completely . It’s the least effective of all.
• Three Times Per Week: I highly recommend this frequency to beginners with any goal (building muscle, losing fat, increasing strength, etc.). My #1 recommendation is to use the full body split like
I showed in the example earlier.
• Twice Per Week: I highly recommend this workout frequency to the majority of the population . This is the ideal training frequency that is proven to work best for most people (except beginners) who want to build muscle, lose fat, increase strength, or anything similar. There’s a few ways to make this frequency work, but the upper/lower split I mentioned before is my #1 recommendation.

•
Here’s an example of a common 3 times-per-week workout routine:
Monday : full body
Tuesday : off
Wednesday : full body
Thursday : off
Friday : full body
Saturday : off
Sunday : off
Repeat

• Here’s an example of a common 2 times-per-week workout routine:
Monday : upper body
Tuesday : lower body
Wednesday : off
Thursday : upper body
Friday : lower body
Saturday : off
Sunday : off
Repeat

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PIC

FITT factors must be properly adjusted in order to achieve your fitness goals.
Before starting a resistance-training program, you must first establish your resistance FITT.

Frequency
Frequency in weight training is how often you work out.
Most training authorities recommend working out three or four times per week on non-successive days.

Frequency
The total-body workout is the most popular workout plan for beginners.
The total-body workout allows muscles plenty of work, and plenty of rest.
Term to Know
Total-Body
Workout
A workout in which all major muscle groups are worked three times a week, with at least one day off between workouts.

Frequency
A split workout does not work every muscle group at every session.
Term to Know
Split Workout
A workout in which you exercise three or four body areas at each session, working at much higher intensities.
More recovery time is needed before the same muscle group is worked again.

Intensity
Intensity, in weight training, is the amount of exertion or tension placed on a muscle group.

Intensity
These factors play a role in determining your trainingintensity needs.
 The amount of weight you will lift
 The number of reps and sets you will do.
 How many different exercises you will perform per body area.

Intensity
Training load is the most important factor in your FITT.
Term to Know
Training Load
How much weight you should lift for a given exercise.

Intensity
To determine your training load, you must first determine your one-rep maximum (1RM) .
Term to Know
One-rep maximum (1RM)
A measure of a lifter’s absolute muscular strength for any given exercise.

Intensity
Reasons for testing your 1RM:
 To determine training load
 To identify strengths and weaknesses.
 To help you keep track of your progress.

Intensity
When you have computed or estimated your 1RM, you can use the results to determine your training load.
Beginners should use
50 to 60 percent of their 1RM.
Experienced lifters should use 75 to 85 percent of their 1RM.

Intensity
How many sets and reps you do is mainly a function of your fitness goals.
Is your goal to:
 Develop basic muscle fitness?
 To increase endurance?
 To add bulk?
 Maybe a combination of these?

Intensity
The more exercises you do to work a body area, the greater the intensity of the workout.
Your training goals should be the guiding factor.

Time
The most important aspect of time , as a component of resistance training, is recovery time .
Term to Know
Recovery Time
The duration of the rest periods taken between workout components.

Time
There should be no resting time between reps, which should be continuous and controlled.
In general, the greater the amount of resistance, the more time your muscles need to recover between sets and exercises.

Time
Athletes and competitive lifters follow resistance-training cycles .
Term to Know
Resistancetraining cycles
Modified programs designed to meet the needs of offseason, preseason, and inseason.

Type
Type or mode of resistance training is the specific activities and equipment you choose to use for your resistance program.

Keeping a Workout Record
Keeping accurate workout records will help you to remember what you did earlier and determine which exercises work best for you.

Keeping a Workout Record
Include this information in your workout record:
 Date
 Rest between sets, reps, and exercises.
 Order and type of sets, reps, and exercises
 Body weight changes
 Nutrition habits

Achieving Muscular Fitness
To achieve muscular fitness, you must set training goals and plan exercise programs to achieve your goals.

Basic resistance-training goals include:
Strength Hypertrophy Endurance
Fitness and
Toning
A program, known as the “basic eight,” can help you achieve these goals.

The basic eight exercises work the entire body.
They take relatively little time and a minimum of equipment.

REST
• In addition to using good lifting technique, it is absolutely imperative that you not only train with intensity on a wellbalanced program, but also give your muscles enough resting time between training sessions.
• Rest - it is during the rest or recovery phase that the muscles repair the microscopic damage and grow.

• Another mistake people make is doing the same program over and over again even after they have reached a plateau.
• Any time you
• 1) stop gaining strength or muscle size
• 2) get bored,
• it is crucial that you change the program, so that you can go through a whole new phase achieving new results.

• 24 hours to 48 hours after a hard workout, most people begin to experience soreness in the body parts trained. This is called
Delayed Onset Muscle Soreness , or DOMS.
• DOMS is caused by tiny microscopic tears that occur in the muscle as a result of high intensity exercise (such as weight training, intense cycling, etc).
• After the workout, the muscle begins to rebuild itself (provided it is allowed enough time and nutrients to recover).
• This is the rebuilding process which creates new muscle that is bigger and stronger than before.
• Your muscles grow when you are at rest not when you’re at the gym.

What if I’m still sore from my previous workout?
Should I still train?
• If the soreness is minor, then yes - go ahead and train right through it!
• As you get going and the blood gets into the sore areas, your body’s temperature increases, and the remaining soreness will dissipate
• If the pain is unbearable, you may want to do a lighter workout!

•
In my opinion, you want to make a total body workout that you can do in less than an hour that targets all the major muscle groups!
• You want to use free weights when ever possible
• Invest in a set of dumbbells/kettlebells that push you to work hard 10’s, 15’s, or 20’s (remember the benefits)
• You want the exercises to be functional and use more than one body part
•
• Functional means able to help you in real life.
• Ex. If you are a dancer, lift to be a better dancer.
More than one body part.
• If you off set your balance (BOSU BALL) you get the workout done faster because you use more muscles at the same time.

• Have a Plan (you will waste valuable time if you do not have a plan, written down that you can easily follow)
• Do 2-3 sets
(anything more increase the weight)
• Do 6-12 reps
(anything more and it is not heavy enough)
• Lift to exhaustion
(you should have sweat and you should feel tired)
• Make your time in the weight room worthwhile! (Don’t sit and talk or watch others work)
• When it gets easy or there are no more results, change it up!
(plateaus are easy to achieve in fitness, it means your body is adapting to your demands, you may need to shock it again and again to see results)

•
•
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• Moderate Weight:
Multiple Sets:
Moderate Reps:
Number of Exercises: muscle
50-69% of 1 RM
1-2 sets (health benefits)
8-12 reps per set
8-10 (At least 1 major exercise per group)
• Rest between sets
• Multi-joint exercise=2-3 minutes
• Smaller muscle mass or Muscular Endurance =1-2 minutes
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•
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48 hours rest between each muscle group workout
2-3 days per week is optimal for beginners
Usually recommended large muscle groups first

• If you are new to participating in resistance training exercises then I recommend starting with lighter weights and higher repetitions.
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•
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It is very important to be making gradual progressions every 1-2 weeks in order to see improvement and get the results that you are looking for.
5% for upper body usually 5 pounds
5% for lower body usually 10 pounds

• You will sign up for a specific muscle to demo to the class
• You must have 5 exercises for that body part and they must be demonstrated
• Write it out!
• Do it!

• http://www.bodybuilding.com/exercises/