cal u body building and fitness club. where you are, where you want to be and goal setting do i...
Post on 16-Dec-2015
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How to develop a program to fit your needs
CAL U Body Building and Fitness Club
Putting First things 1st
Where you are, where you want to be and goal setting Do I want to lose weight? Do I want to gain weight? Increase my fitness level? Become a better athlete for a sport? Gain as much muscle as possible, and scare
little kids?
Tips for successful Goal Setting
Be realistic and logical Set goals that are measurable Set deadlines Keep a detailed training and nutrition log
You are a mirror image of your habits, and habits don’t lie!
I know who I am, I know where I want to go, Now what?
The SAID principle, Milo and using FITT to Move
FORWARD
Milo SAID what?!
Milo of Croton The strongest man… in 540BC Taught us about hypertrophy and adaptation
Specific Adaptation to Imposed Demands You will become your habits, in life and in the
weight room. Don’t expect to look like Tarzan, if you train
like Jane…
Meet Principle Mr. FITT
Frequency Intensity Type Time/Duration
Frequency
How many days should I train per week? Twice a day training? Should I do a 2-1/3-1 split?
Intensity
How many sets? How many reps? How much weight? What is tempo, and should I use it?
Type
Weight training? Cardio? Spinning? Strong man? Wrestle alligators?
Time/Duration
1 hour? 2 hours? THREE hours??
Rest and Recovery
The most important part of the training day
Prepare yourself for the next session 7 – P’s
Questions???
7 Levels of Muscle Activation
L1 Isolation/Machine variable cam (strive equipment)
L2 Complex/Machine variable cam (strive equipment)
L3 Isolation/Machine constant (pulley system)
L4 Complex/Machine constant (sled/Hammer)
L5 Isolation/Free weight (flyes)
L6 Complex/Free weight (squat/hang clean)
L7 Complex/High neural (power clean/snatch/split jerk)
Functional vs. Nonfunctional Hypertrophy
Functional Sarcomere or myofibular hypertrophy-
increase in myosin-actin filaments Less reps more maximal loads (90% and
above) Stimulates more growth hormone Greater neural stimulation More intense
Functional vs. Nonfunctional Hypertrophy
Nonfunctional Sarcoplasmic mitochondrial, and non-
contractile protein hypertrophy Increased ATP production Increased energy sustaining capabilities Longer and more strenuous submax loading,
the less sarcomere and more sarcoplasmic
Traditional, Circuits or Supersets??
Traditional Set-rest-set-rest… Pros
Heavy weight and max sets Cons
Time consuming Circuit
Set-set-set-set-set-rest…repeat Pros
Aerobic Time saver
Cons Low intensity Need an empty gym
Traditional, Circuits or Supersets??
Supersets Set-set-rest…
Pros Agonist/antagonist training Higher intensity Full motor unit activation Lower fatigue drop off curves Increase work capacity Strength benefits of traditional, time saving of
circuit Cons
Unlike a circuit or traditional?
Final tips
Perform your less developed body parts and more important exercises early in the week and in the workout (L5-L7)
Don’t be hasty, stick to one variable change at a time
Try pre- and post-exhaustion techniques Pre: single joint then compound (Curls-Chin
ups) Post: compound then single joint (Dips-OH
rope ext) Have fun! Don’t make it a chore!
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