Basic Strength Basic Strength

Training ProgramsTraining Programs

20/05/2013

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Strength Training Goals

• Lose fat mass• Gain fat free muscle mass (FFM)• Gain muscle strength

• Avoid:Avoid:• Loss of FFMLoss of FFM– Increase carbohydrate & protein intake Increase carbohydrate & protein intake

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Protein Needs, Supplements & Steroids

• Sedentary individual:Sedentary individual:– 55% carbohydrates55% carbohydrates– 10-15% protein10-15% protein– 25-30% fats25-30% fats

• Body builder/athletes:Body builder/athletes:– 60% carbohydrates60% carbohydrates– 15-20% protein15-20% protein– 20-25% fats20-25% fats

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Protein Needs, Supplements & Steroids

• Protein, mineral & vitamin supplementation is advertised

to improve energy levels & muscle strength.

• Research does not support this claim.

• Balanced diet = sufficient nutrientsBalanced diet = sufficient nutrients

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Protein Needs, Supplements & Steroids• Steroids = ergogenic aids.

• Use of a nutritional, physical, mechanical, psychologic or

pharmacologic procedure to improve athletic performance.

• Anabolic steroids: taken in pill or liquid (injected) form to increase

muscle size & strength.

• Illegal: Illegal:

– Harmful to health

– Unfair advantage over other competitors.

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Protein Needs, Supplements & Steroids• Side effects:

• Long term effects in females:

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Chronic Illness Short Term Effects Psychological Effects

Heart disease Nosebleeds Paranoia

Liver problems High blood pressure Delusions

Sexual dysfunction Hair loss Auditory hallucinations

Urinary tract abnormalities Fever

Shortened life span Nausea

Diarrhea

Permanent deepening of voice Facial hair

Decrease in breast size Baldness

Balancing Muscles

• Always select pairs of exercises to help balance the strength & size of

opposing muscle groups.

• Important for creating strong joints and developing a proportional

physique and good posture.

• Muscle pairs:

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Chest Upper back

Front upper arm Back upper arm

abdominals Lower back

Front thigh Back thigh

Front lower leg Back lower leg

Avoid Over-training

• Overtraining: a condition in which there is a plateau or drop

in performance over a period of time.

• Occurs when the body does not have enough time to recover

adequately from training before the next training session.

• Risk factors:

– Not resting between sessions

– Working out too aggressively

– Too many training sessions in one week

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Avoid Over-training

• Warning signs:

– Extreme muscular soreness & stiffness the day after a training session.

– Gradual increase in muscular soreness from one training session to the

next.

– Decrease in body weight.

– Inability to complete a training session that you would normally

complete.

– Decrease in appetite.

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Avoid Over-training

• Prevention: if you develop one or more of the above symptoms you

should reduce intensity, frequency & duration until signs disappear.

• It is better to prevent overtraining than try recover from it.

• Prevention:

– Increase training intensity gradually.

– Alternate aggressive & less aggressive training weeks (allow sufficient recovery)

– Get adequate amount of sleep.

– Eat properly (balanced diet).

– Adjust intensity as necessary.

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Warm-up & Stretching

• Warm-up is important because of demands placed on muscles.

• Warm-up includes:

– 5 minute jog: increases blood flow to muscles, enables muscles to

contract & relax with greater ease.

– Stretching routine: moving joints through full range of motion to

prepare for exercises & prevent injury.

– Exercises with light weights: perform the same exercises as your

program with lighter weights to prepare for heavier weights to come.

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Stretches

• Chest & shoulders

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Stretches

• Upper-back, shoulders & arms

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Stretches

• Shoulder & triceps

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Stretches

• Back & hip

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Stretches

• Back & hamstring

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Stretches

• Quadriceps

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Stretches

• Calves

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Putting the program together1. Determine your goal (Strength).

2. Select exercises (±12 exercises).

3. Decide on frequency of training.

4. Arrange exercises in workout.

5. Decide which loads to use.

6. Decide how many reps to perform.

7. Decide how many sets per exercise.

8. Decide on length of rest periods.

9. Decide how to vary the program.

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Pairing Muscles

• Day 1Day 1– Chest & shouldersChest & shoulders

• Day 2Day 2– Lower bodyLower body

• Day 3Day 3– Back & armsBack & arms

Repeat

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Chest Pecs minor & major

•Bench press

– Barbell BP

– Dumbbell BP

– Incline press

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Chest Pecs minor & major

•Machine pec fly

– Machine

– Dumbbell

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Chest Pecs minor & major

•Cable cross

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Upper back• Lattissimus dorsi, rhomboids, trapezius, rear deltoids, teres major

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Upper back• Seated row

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Upper back• Dumbbell row (one arm row)

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Upper back

• Lateral pull-down

• Front pull

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Upper back• Pull-up

• Dumbbell pull-over

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Upper back: trapezius• Shoulder shrug– Dumbbell– Barbell

• Upright row

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Shoulders: Deltoids• Anterior deltoid– Raises arms to front

• Medial deltoid– Raises arms out to side

• Posterior deltoid– Pulls arms backwards

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Shoulders

• Shoulder press– Dumbbell

– Barbell

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Shoulders• Frontal raise

• Lateral raise

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Shoulders

• Rear deltoid fly

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Arms: triceps• Triceps push-down – cable

• Supine triceps extension

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Arms: triceps• Dips– Bars– Bench

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Arms: triceps

• Dumbbell triceps kickbacks

• Overhead triceps kickbacks

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