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!