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Preface
There is no magical
Consistency is key to
success! However
Types of training
Anaerobic Resistance training (strength/size) Plyometrics/dynamic effort (power) Sprinting (speed) Aerobic (endurance) Running/jogging Cycling Swimming Flexibility
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!
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
In general
Pick 1-2 compound movements (squat, bench press, etc.)
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
Examples
Compound and supplemental movements
Squat Bench press
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
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
If you consistently and appropriately implement all three keys, you will be able to achieve your goals!
Questions?